Low Fat Torai ki Subji

Delight in the simplicity and wholesome flavors of Low Fat Torai ki Subji, a light and nutritious Indian ridge gourd curry that's perfect for health-conscious meals. This quick and easy recipe pairs tender torai (ridge gourd) with aromatic spices like cumin, coriander, and turmeric, all brought together in a mere teaspoon of oil for a guilt-free dish bursting with flavor. The addition of fresh ginger, green chili, and a garnish of vibrant coriander leaves elevates its taste, making it a delightful accompaniment to chapati, paratha, or steamed rice. Ready in just 30 minutes, this low-fat, vegan-friendly curry is a must-try for those seeking a healthy yet satisfying Indian vegetable dish.

Nutriscore Rating: 77/100

Prep Time:10 mins

Cook Time:20 mins

Total Time:30 mins

Servings: 4

Ingredients

• 500 grams Torai (ridge gourd)
• 1 medium (finely chopped) Onion
• 1 medium (finely chopped) Tomato
• 1 small (slit lengthwise) Green chili
• 1 teaspoon (finely grated) Ginger
• 0.5 teaspoon Cumin seeds
• 0.25 teaspoon Turmeric powder
• 1 teaspoon Coriander powder
• 0.25 teaspoon Red chili powder
• 0.5 teaspoon (adjust to taste) Salt
• 1 teaspoon Oil (preferably olive or mustard)
• 2 tablespoons (chopped, for garnish) Fresh coriander leaves
• 3 tablespoons Water

Directions

Step 1

Wash the torai (ridge gourd) thoroughly, peel the skin lightly, and chop it into small pieces.

Step 2

Heat 1 teaspoon of oil in a non-stick or heavy-bottomed pan over medium heat.

Step 3

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

Step 4

Add the finely chopped onion and sauté until it turns translucent, about 2-3 minutes.

Step 5

Add the grated ginger and slit green chili, stirring for another minute until fragrant.

Step 6

Add the chopped tomato and cook until it softens and blends with the onion mix, about 3-4 minutes.

Step 7

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

Step 8

Add the chopped torai (ridge gourd) to the pan and mix to combine with the spice mixture.

Step 9

Add 2-3 tablespoons of water to prevent sticking, cover the pan with a lid, and let the vegetable cook on low heat for 10-12 minutes, stirring occasionally.

Step 10

Check if the torai has cooked through—it should be soft and release its natural water. If needed, cook for an additional 2-3 minutes without the lid to evaporate excess liquid.

Step 11

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

Step 12

Serve hot with chapati, paratha, or steamed rice for a healthy meal.

Nutrition Facts

Serving size	(844.4g)

Amount per serving	% Daily Value*
Calories	276.0

Total Fat 6.8g	0%
Saturated Fat 1.0g	0%
Polyunsaturated Fat 0.1g
Cholesterol 0mg	0%
Sodium 2435.1mg	0%
Total Carbohydrate 51.7g	0%
Dietary Fiber 10.4g	0%
Total Sugars 27.9g
Protein 7.2g	0%

Vitamin D 0IU	0%
Calcium 185.0mg	0%
Iron 5.0mg	0%
Potassium 1269.6mg	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: 20.6%

Protein: 9.7%

Carbs: 69.7%