Dairy-Free Torai ki Subji

Experience the vibrant flavors of this Dairy-Free Torai ki Subji, a wholesome and easy-to-make Indian ridge gourd curry. Perfect for weeknight dinners, this dish beautifully combines tender ridge gourd with aromatic spices like turmeric, cumin, and coriander for a savory, comforting meal. The tempering of mustard seeds and sautéed onions adds depth, while fresh tomatoes and a touch of green chili provide a subtle tang and heat. Completely dairy-free, this vegan-friendly recipe comes together in just 30 minutes, making it an ideal choice for healthy, plant-based eating. Serve it with fluffy rice or fresh rotis, and garnish with fragrant cilantro for a deliciously satisfying meal everyone will love.

Nutriscore Rating: 77/100

Prep Time:10 mins

Cook Time:20 mins

Total Time:30 mins

Servings: 4

Ingredients

• 500 grams Ridge gourd (torai)
• 1 medium, finely chopped Onion
• 2 medium, finely chopped Tomatoes
• 1 teaspoon, finely grated Ginger
• 2 minced Garlic cloves
• 1 small, finely chopped (adjust to taste) Green chili
• 0.5 teaspoon Mustard seeds
• 0.5 teaspoon Cumin seeds
• 0.5 teaspoon Turmeric powder
• 1 teaspoon Coriander powder
• 0.5 teaspoon Red chili powder (optional)
• 1 teaspoon or to taste Salt
• 2 tablespoons Cooking oil (such as sunflower or coconut oil)
• 2 tablespoons, chopped, for garnish Fresh cilantro leaves

Directions

Step 1

Wash the ridge gourd thoroughly, peel the rough ridges, and chop into bite-sized pieces. Set aside.

Step 2

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

Step 3

Add the finely chopped onion and sauté until golden brown, stirring frequently.

Step 4

Add the minced garlic, grated ginger, and chopped green chili. Sauté for 1-2 minutes until aromatic.

Step 5

Stir in the chopped tomatoes and cook until softened and oil starts to separate, about 4-5 minutes.

Step 6

Add turmeric powder, coriander powder, red chili powder (if using), and salt. Stir well to combine the spices with the mixture.

Step 7

Add the chopped ridge gourd to the pan and mix everything thoroughly. Cover the pan with a lid and let it cook on medium-low heat for 10-12 minutes, stirring occasionally to prevent sticking.

Step 8

Uncover and check if the ridge gourd is tender and has released its juices. If the mixture is too dry, add a splash of water to achieve the desired consistency and cook for another 2-3 minutes.

Step 9

Turn off the heat, garnish with freshly chopped cilantro leaves, and serve hot with rice or rotis.

Nutrition Facts

Serving size	(986.0g)

Amount per serving	% Daily Value*
Calories	505.3

Total Fat 32.5g	0%
Saturated Fat 3.6g	0%
Polyunsaturated Fat 0.2g
Cholesterol 0mg	0%
Sodium 2405.7mg	0%
Total Carbohydrate 54.1g	0%
Dietary Fiber 12.9g	0%
Total Sugars 26.9g
Protein 9.2g	0%

Vitamin D 0IU	0%
Calcium 218.9mg	0%
Iron 5.9mg	0%
Potassium 1737.8mg	0%

*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: 53.6%

Protein: 6.7%

Carbs: 39.7%