Torai ki Subji

Vibrant, wholesome, and delicately spiced, Torai ki Subji is a comforting Indian ridge gourd curry that's perfect for a quick and healthy meal. This flavorful vegetarian dish combines the tender goodness of ridge gourd with aromatic spices like cumin, coriander, and garam masala, creating a melody of flavors that’s both earthy and refreshing. Sautéed onions, tomatoes, and a hint of ginger-garlic paste form the base of the dish, while a splash of water ensures the ridge gourd cooks to soft, melt-in-your-mouth perfection. Easily prepped in just 15 minutes and ready to serve in under 30, this gluten-free curry pairs wonderfully with steamed rice or warm Indian flatbreads like roti or paratha. Whether you're looking to explore authentic Indian home cooking or whip up a nutritious, fuss-free meal, this Torai ki Subji recipe is a must-try!

Nutriscore Rating: 69/100

Prep Time:15 mins

Cook Time:25 mins

Total Time:40 mins

Servings: 4

Ingredients

• 500 grams Ridge Gourd (Torai)
• 1 medium Onion
• 1 medium Tomato
• 2 small Green chilies
• 1 inch piece Ginger
• 3 cloves Garlic
• 1 teaspoon Cumin seeds
• 1 teaspoon Turmeric powder
• 1 teaspoon Coriander powder
• 1 teaspoon Red chili powder
• 0.5 teaspoon Garam masala
• 1 teaspoon Salt
• 2 tablespoons Oil
• 0.5 cup Water
• 2 tablespoons Fresh coriander leaves

Directions

Step 1

Start by washing the ridge gourd thoroughly. Peel the skin using a vegetable peeler and chop it into small cubes. Set aside.

Step 2

Finely chop the onion, tomato, green chilies. Mince the ginger and garlic together to make a paste.

Step 3

Heat the oil in a large pan over medium heat. Once hot, add the cumin seeds and let them splutter for a few seconds.

Step 4

Add the chopped onion and sauté until it turns translucent, about 5 minutes.

Step 5

Stir in the ginger-garlic paste and green chilies. Cook for another 1-2 minutes until the raw smell goes away.

Step 6

Add the chopped tomato and cook until it becomes soft and pulpy, approximately 3-4 minutes.

Step 7

Mix in the turmeric powder, coriander powder, red chili powder, and salt. Stir well to combine the spices with the tomato mixture.

Step 8

Add the chopped ridge gourd to the pan. Mix everything well so that the ridge gourd is well-coated with the spice mix.

Step 9

Pour in the water and cover the pan with a lid. Allow it to cook on low heat until the ridge gourd becomes tender, around 15 minutes. Stir occasionally to ensure even cooking.

Step 10

Once cooked, add garam masala and mix well. Cook for another 2 minutes without the lid to allow excess moisture to evaporate if needed.

Step 11

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

Step 12

Serve hot with steamed rice or Indian flatbread.

Nutrition Facts

Serving size	982.6 grams (982.6g)

Amount per serving	% Daily Value*
Calories	531

Total Fat 31.40g	40%
Saturated Fat 2.40g	12%
Polyunsaturated Fat 0.10g
Cholesterol 0mg	0%
Sodium 3577mg	156%
Total Carbohydrate 60.60g	22%
Dietary Fiber 12.20g	44%
Total Sugars 31.40g
Protein 9.00g	18%

Vitamin D 0IU	0%
Calcium 240mg	18%
Iron 8mg	46%
Potassium 1507mg	32%

*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: 50.4%

Protein: 6.4%

Carbs: 43.2%