Home RecipesCurry Ridge Gourd Curry | (Nutritious + Easy) | Tori/Turai ki Sabzi Recipe

Ridge Gourd Curry | (Nutritious + Easy) | Tori/Turai ki Sabzi Recipe

by Pradeep Mamgain
824 views

Simple Ridge Gourd Curry Recipe – A healthy Tori/Turai Sabzi Recipe: Turai Ki Sabzi is a ridge gourd curry loved by some and hated by many especially by children because of its neutral taste. However, the neutral taste of the Turai/Ridge Gourd absorbs all other flavors wonderfully and makes the dish yummy. A little bit of milk adds a mellow sweetness to the recipe.

Ridge Gourd Curry | (Nutritious + Easy) | Tori/Turai ki Sabzi Recipe

Ridge Gourd medically referred to as Luffa acutangula is also known as tori, turai, tori, beerkaya, gilki, and beerakai in several languages in India. It is extremely rich in dietary fiber and enriched with other nutrients that include vitamin-c, zinc, iron, and traces of other minerals. It also aids in weight loss because it’s low in saturated fat, cholesterol, and calories.

Given below are some health benefits of ridge gourd:

  • Helpful for diabetic patients: Helps in maintaining glucose levels.
  • Excellent blood purifier: Cleanse your blood for the pollutants
  • Cure for jaundice: It helps in healing jaundice
  • Aiding weight loss: Low in saturated fat, cholesterol, and calories
  • Good for stomach: The cellulose within the ridge gourd helps to overcome bowel problems
  • Skin Care: Its sponge can be used to eliminate the dead skin
  • Fortifying the immune system: Makes the defense mechanism of the body strong
  • Possessing laxative properties: Can be used in curing constipation problems
  • Anti-inflammatory and anti-biotic: Removes toxic compounds from the body

How to make ridge gourd curry

This is a summary. Be sure to scroll to the recipe card below for complete instructions.

  1. Peel ridge gourds and cut them into small pieces.
  2. Saute minced ginger-garlic, cumin seeds, and onions.
  3. Pour ridge gourd and then cook for 1 minute.
  4. Add dry spices and then cook for 2 minutes.
  5. Next, add milk and milk cream (malai) and cook for 1 minute.

Ingredients

This is a summary. Be sure to scroll to the recipe card below for complete instructions.

  • whole spices (cumin seeds)
  • dried spices (ground coriander, ground turmeric, and ground red chili)
  • milk and milk cream (to give the curry a rich and creamy texture the curry)
  • salt and oil
  • and for the veggies:
    • ridge gourd, ginger, garlic, and red chili
Nutrition Facts
Ridge Gourd Curry | (Nutritious + Easy) | Tori/Turai ki Sabzi Recipe
Amount Per Serving
Calories 127 Calories from Fat 90
% Daily Value*
Fat 10g15%
Saturated Fat 6g38%
Cholesterol 22mg7%
Sodium 1007mg44%
Potassium 183mg5%
Carbohydrates 8g3%
Fiber 2g8%
Sugar 1g1%
Protein 2g4%
Vitamin A 517µg10%
Vitamin B6 1mg50%
Vitamin B12 1µg17%
Vitamin C 6mg7%
Vitamin D 1µg7%
Vitamin E 1mg7%
Vitamin K 2µg2%
Calcium 85mg9%
Copper 1mg50%
Iron 2mg11%
Magnesium 50mg13%
Phosphorus 71mg7%
Zinc 1mg7%
* Percent Daily Values are based on a 2000 calorie diet.

Watch – How to make ridge gourd curry at home

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A Few Final Thoughts

These thoughts are also available in the recipe card so that you can print them:

  • Serving: Serve hot with rice or chapatis.
  • Substitutions: You may replace malai with fresh cream.
  • Tip: You may bake ridge gourd in bread or incorporate it into a cake mix.
  • When buying ridge gourd, you should choose slender bright green colored, firm to touch ridge gourds. There should be no soft or squishy parts.
Ridge Gourd Curry | (Nutritious + Easy) | Tori/Turai ki Sabzi Recipe

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Enjoy this simple ridge gourd curry recipe (turai ki sabzi) by Sizzlecious. Video instructions also available. You can also print this recipe. #ridgegourd #ridgegourdrecipe #turaisabzi #india #indianfood #indianrecipes #food #foodieClick to Tweet

Recipe Card For Ridge Gourd Curry Recipe – Tori/Turai ki Sabzi Recipe:

Ridge Gourd Curry | (Nutritious + Easy) | Tori/Turai ki Sabzi Recipe

This simple ridge gourd curry recipe (turai/tori ki sabzi) is gluten-free, nutritious, and you can make it within minutes.
5 from 4 votes
Print Recipe Pin Recipe Rate
Course: Curry
Cuisine: Indian
Keyword: gluten free, ridgegourd, ridgegourdcurry, turairecipe
Prep Time: 10 minutes
Cook Time: 15 minutes
Total Time: 25 minutes
Servings: 2
Calories: 127kcal
Author: Pradeep Mamgain

SERVINGS

Hover the mouse pointer over the number displayed adjacent to the “Servings:” label above to invoke a slider; use the slider to adjust the values of the ingredients according to the specified servings.
Note: 1 cup = 250 ml | 1 tbsp = 15 ml | and 1 tsp | 5 ml

Ingredients

  • 200 grams ridge gourd
  • 3 grams cumin seeds
  • 5 grams vegetable oil
  • 15 grams ginger-garlic minced
  • 70 grams onionfinley chopped
  • 7.5 grams ground coriander
  • 1.5 grams ground turmeric
  • 2 grams ground red chili
  • 5 grams salt
  • 30 ml milk
  • 30 ml milk cream (malai) or fresh cream

Instructions

  • Wash ridge gourds well and then chop off the top and bottom tips. Peel ridge gourds and cut them into small pieces.
  • On medium heat in a Kadhai, add oil and cumin seeds. Once cumin seeds become brown, add crushed ginger-garlic. Saute until the raw aroma of garlic disappears.
  • Add chopped onion and saute until onions become translucent.
  • Now, add ridge gourd. Mix well to incorporate all ingredients and then cover and cook for 1 minute.
  • Add coriander powder, turmeric powder, chili powder, and salt. Mix well to blend all the spices. Now, cover and cook for 2 minutes.
  • Next, add milk and milk cream (malai). Stir continuously for 1 minute.

Recipe Video

NOTES

  • Serving: Serve hot with rice or chapatis.
  • Substitutions: You may replace malai with fresh cream.
  • Tip: You may bake ridge gourd in bread or incorporate it into a cake mix.
  • When buying ridge gourd, you should choose slender bright green colored, firm to touch ridge gourds. There should be no soft or squishy parts.

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Nutrition

Calories → 127 kcal | Carbohydrates → 8 g | Protein → 2 g | Fat → 10 g | Saturated Fat → 6 g | Cholesterol → 22 mg | Sodium → 1007 mg | Potassium → 183 mg | Fiber → 2 g | Sugar → 1 g | Vitamin A → 517 µg | Vitamin B6 → 1 mg | Vitamin B12 → 1 µg | Vitamin C → 6 mg | Vitamin D → 1 µg | Vitamin E → 1 mg | Vitamin K → 2 µg | Calcium → 85 mg | Copper → 1 mg | Iron → 2 mg | Magnesium → 50 mg | Phosphorus → 71 mg | Zinc → 1 mg

This nutritional information is approximate and is calculated using an online nutrition tool. It is based on 1 serving.

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ridge gourd curry recipe
turai ki sabzi
tori ki sabzi

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