Low Sodium Torai ki Subji

Discover the wholesome flavors of *Low Sodium Torai ki Subji*, a healthy and comforting Indian vegetarian dish perfect for a heart-friendly diet. This easy-to-make recipe features tender ridge gourd (torai) simmered with aromatic spices, including turmeric, cumin, and coriander, creating a mildly spiced yet flavorful curry. With minimal salt usage and the natural sweetness of ridge gourd paired with sautéed onions, tomatoes, and fragrant ginger-garlic, this subji is perfect for those seeking a low-sodium yet delicious meal. Ready in just 35 minutes, it’s a quick and nutritious option to serve with warm chapati, paratha, or steamed rice. Garnished with fresh coriander, this dish not only looks inviting but also bursts with freshness and health in every bite. Perfect for weeknight dinners or meal prep, this recipe balances simplicity and flavor beautifully!

Nutriscore Rating: 73/100

Prep Time:15 mins

Cook Time:20 mins

Total Time:35 mins

Servings: 4

Ingredients

• 500 grams Torai (ridge gourd)
• 1 medium Onion
• 1 medium Tomato
• 1 inch Ginger
• 2 pieces Garlic cloves
• 1 piece Green chili
• 0.5 teaspoon Turmeric powder
• 1 teaspoon Coriander powder
• 0.5 teaspoon Cumin seeds
• 2 teaspoons Cooking oil (preferably vegetable or sunflower oil)
• 2 tablespoons Fresh coriander leaves (chopped)
• 100 ml Water
• 0.25 teaspoon Salt (optional and minimal for low sodium diet)

Directions

Step 1

Wash and peel the ridge gourd (torai) gently using a peeler, removing ridges and tougher skin. Cut into small bite-sized pieces and set aside.

Step 2

Finely chop the onion, tomato, and green chili. Mince or grate the ginger and garlic.

Step 3

Heat 2 teaspoons of oil in a pan on medium heat. Add cumin seeds and let them splutter for a few seconds.

Step 4

Add the chopped onion and sauté until they turn translucent, about 3-4 minutes.

Step 5

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

Step 6

Mix in the turmeric powder and coriander powder, and stir well to incorporate the spices into the onion mixture.

Step 7

Add the chopped tomato and cook until it becomes soft and mushy, stirring occasionally, about 4-5 minutes.

Step 8

Add the cut ridge gourd pieces to the pan, stirring gently to coat them in the spice mixture.

Step 9

Pour in 100 ml of water, cover the pan with a lid, and let the torai cook on low to medium heat for about 10-12 minutes. Stir occasionally to prevent sticking.

Step 10

Check for doneness by pressing a piece of torai—it should be soft when cooked. Adjust water consistency as needed if you prefer a slightly thinner curry.

Step 11

Season with minimal salt (optional, as preferred) and stir well.

Step 12

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

Step 13

Serve warm with chapati, paratha, or steamed rice for a healthy, delicious low sodium meal.

Nutrition Facts

Serving size	(926.1g)

Amount per serving	% Daily Value*
Calories	337.4

Total Fat 11.9g	0%
Saturated Fat 1.7g	0%
Polyunsaturated Fat 0.1g
Cholesterol 0mg	0%
Sodium 1817.9mg	0%
Total Carbohydrate 56.2g	0%
Dietary Fiber 10.9g	0%
Total Sugars 28.3g
Protein 7.9g	0%

Vitamin D 0IU	0%
Calcium 202.9mg	0%
Iron 5.5mg	0%
Potassium 1362.5mg	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: 29.5%

Protein: 8.7%

Carbs: 61.8%