Low Carb Torai ki Subji

Elevate your low-carb meal plan with this vibrant and flavor-packed recipe for Low Carb Torai ki Subji, a light yet satisfying Indian stir-fry made with tender ridge gourd. This dish features a harmonious blend of aromatic spices like cumin, mustard seeds, and turmeric, paired with the subtle sweetness of torai, juicy tomatoes, and a hint of heat from green chilies. Perfect for those seeking a healthy, keto-friendly alternative to carb-heavy meals, this recipe is quick to prepare—just 30 minutes from start to finish—and brimming with nutrients. Serve it as a flavorful side with cauliflower rice or enjoy it as a standalone dish for a wholesome, guilt-free meal. Garnished with fresh coriander, this naturally gluten-free and vegan option is sure to become a household favorite.

Nutriscore Rating: 76/100

Prep Time:10 mins

Cook Time:20 mins

Total Time:30 mins

Servings: 4

Ingredients

• 500 grams Torai (ridge gourd)
• 1 medium-sized Onion
• 1 medium-sized Tomato
• 1 teaspoon Ginger
• 2 cloves Garlic (optional for a milder taste)
• 1 small Green chili
• 0.5 teaspoon Mustard seeds
• 0.5 teaspoon Cumin seeds
• 0.5 teaspoon Turmeric powder
• 0.25 teaspoon Red chili powder
• 1 teaspoon Coriander powder
• 0.5 teaspoon Salt
• 1 tablespoon Cooking oil
• 2 tablespoons Fresh coriander leaves

Directions

Step 1

Wash the Torai (ridge gourd) thoroughly, peel the skin, and chop into small cubes.

Step 2

Finely chop the onion, tomato, ginger, garlic (if using), and green chili.

Step 3

Heat 1 tablespoon of cooking oil in a pan over medium heat.

Step 4

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

Step 5

Add the finely chopped onions and sauté until they turn translucent, which takes about 2-3 minutes.

Step 6

Stir in the ginger, garlic, and green chili. Cook for another minute until fragrant.

Step 7

Add the chopped tomatoes and cook until they become soft and mushy, about 3-4 minutes.

Step 8

Add the turmeric powder, red chili powder, coriander powder, and salt. Mix well and cook the spices for about 1 minute to release their flavors.

Step 9

Add the chopped Torai to the pan. Mix thoroughly to coat the pieces in the masala mixture.

Step 10

Cover the pan with a lid and reduce the heat to low. Allow the Torai to cook in its own moisture for 10-12 minutes, stirring occasionally to prevent sticking.

Step 11

Once the Torai is tender and cooked, uncover the pan and cook for an additional 1-2 minutes to evaporate excess moisture if needed.

Step 12

Garnish with freshly chopped coriander leaves and serve hot with low-carb flatbread, cauliflower rice, or enjoy as is.

Nutrition Facts

Serving size	(817.8g)

Amount per serving	% Daily Value*
Calories	378.9

Total Fat 16.9g	0%
Saturated Fat 2.4g	0%
Polyunsaturated Fat 0.1g
Cholesterol 0mg	0%
Sodium 2435.2mg	0%
Total Carbohydrate 54.6g	0%
Dietary Fiber 10.9g	0%
Total Sugars 28.1g
Protein 8.1g	0%

Vitamin D 0IU	0%
Calcium 197.7mg	0%
Iron 5.5mg	0%
Potassium 1321.5mg	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: 37.8%

Protein: 8.0%

Carbs: 54.2%