Nut-Free Torai ki Subji

Discover the wholesome and allergen-friendly delight of Nut-Free Torai ki Subji, a light and flavorful Indian ridge gourd curry that's perfect for weeknight meals. This simple yet delicious recipe brings out the natural sweetness of tender ridge gourd, delicately spiced with cumin, turmeric, and coriander for a fragrant, nut-free dish. A quick 30-minute preparation, it features a vibrant tomato-onion base, enhanced with a hint of asafoetida and green chili for subtle heat. Garnished with fresh coriander, this hearty sabzi pairs beautifully with warm roti, flaky parathas, or a bowl of steamed rice. Ideal for those seeking a healthy, vegan, and gluten-free side, Nut-Free Torai ki Subji is a must-try addition to your Indian vegetarian repertoire.

Nutriscore Rating: 77/100

Prep Time:10 mins

Cook Time:20 mins

Total Time:30 mins

Servings: 4

Ingredients

• 500 grams Ridge gourd (torai)
• 2 tablespoons Oil (sunflower or vegetable oil)
• 1 teaspoon Cumin seeds
• 1 pinch Asafoetida (hing)
• 1 piece Onion (medium, finely chopped)
• 1 piece Tomato (medium, finely chopped)
• 1 piece Green chili (slit lengthwise)
• 0.5 teaspoon Turmeric powder
• 1 teaspoon Coriander powder
• 0.5 teaspoon Red chili powder
• 1 teaspoon Salt
• 2 tablespoons Fresh coriander leaves (finely chopped, for garnish)

Directions

Step 1

Wash, peel, and chop the ridge gourd into small cubes. Set aside.

Step 2

Heat oil in a heavy-bottomed pan on medium heat.

Step 3

Add cumin seeds to the hot oil and let them splutter for a few seconds.

Step 4

Add a pinch of asafoetida (hing), followed by the chopped onion. Sauté until the onion turns soft and translucent.

Step 5

Stir in the chopped tomato and green chili. Cook for 3-4 minutes until the tomato softens and blends into the mixture.

Step 6

Add turmeric powder, coriander powder, and red chili powder. Cook the spices for a minute, stirring continuously to prevent burning.

Step 7

Add the chopped ridge gourd and salt. Mix well to coat the vegetables evenly with the spice mixture.

Step 8

Cover the pan with a lid and let the ridge gourd cook on low-medium heat. Stir occasionally and cook for about 10-12 minutes or until the ridge gourd becomes tender and releases its juices.

Step 9

Remove the lid and turn up the heat slightly to allow any excess water to evaporate if necessary, stirring frequently.

Step 10

Turn off the heat and garnish with freshly chopped coriander leaves.

Step 11

Serve hot with roti, paratha, or steamed rice.

Nutrition Facts

Serving size	906.4 grams (906.4g)

Amount per serving	% Daily Value*
Calories	467

Total Fat 30.90g	40%
Saturated Fat 3.20g	16%
Polyunsaturated Fat NaNg
Cholesterol 0mg	0%
Sodium 2408mg	105%
Total Carbohydrate 46.90g	17%
Dietary Fiber 12.40g	44%
Total Sugars 24.40g
Protein 7.80g	16%

Vitamin D 0IU	0%
Calcium 202mg	16%
Iron 6mg	36%
Potassium 1653mg	35%

*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

Source of Calories

Fat: 56.0%

Protein: 6.3%

Carbs: 37.8%