Mediterranean Diet Torai ki Subji
Infuse your meals with a healthy twist on tradition with this Mediterranean Diet Torai ki Subji! This light and flavorful ridge gourd curry expertly blends Indian spices like turmeric and ground coriander with heart-healthy extra virgin olive oil, making it perfect for those embracing a Mediterranean-inspired lifestyle. The recipe highlights the tender texture of torai (ridge gourd), complemented by a fragrant tempering of cumin seeds, garlic, and onion, finished with a garnish of fresh cilantro. Quick to prepare in just 30 minutes, this dish is a deliciously wholesome option to pair with whole-grain flatbreads, quinoa, or even as a plant-based side for your Mediterranean-style feast. Packed with nutrients and rich in flavors, this fusion recipe is a must-try for those seeking a health-conscious yet flavorful meal idea.
Try SnapCalorie's FREE AI assisted nutrition tracking free in the App store or on Android.
Scan with your phone to download!
Ingredients
- 500 grams Ridge gourd (torai), peeled and chopped
- 2 tablespoons Olive oil (extra virgin)
- 1 teaspoon Cumin seeds
- 3 cloves Garlic, minced
- 1 medium Onion, finely chopped
- 1 medium Tomato, finely chopped
- 0.5 teaspoon Turmeric powder
- 1 teaspoon Ground coriander
- 0 Salt (to taste)
- 2 tablespoons Fresh cilantro, chopped
- 50 milliliters Water
- 1 medium Green chili, slit (optional)
Directions
Step 1
Peel and chop the ridge gourd (torai) into small pieces. Set aside.
Step 2
Heat the olive oil in a non-stick or heavy-bottomed pan over medium heat.
Step 3
Add the cumin seeds and let them sizzle for 30 seconds until aromatic.
Step 4
Add the minced garlic and sauté for 1 minute, being careful not to burn it.
Step 5
Stir in the chopped onion and cook until soft and translucent, about 3-4 minutes.
Step 6
Add the chopped tomato and cook for another 2-3 minutes until it becomes soft and mushy.
Step 7
Mix in the turmeric powder, ground coriander, and optional green chili. Stir for 30 seconds to bloom the spices.
Step 8
Add the chopped ridge gourd and salt. Stir well to coat the vegetable with the spice mixture.
Step 9
Pour in 50 milliliters of water, reduce the heat to low, and cover the pan. Allow the ridge gourd to cook for 10-12 minutes, stirring occasionally, until tender.
Step 10
Once the ridge gourd is cooked and most of the water has evaporated, taste and adjust the salt as needed.
Step 11
Finish the dish by garnishing with freshly chopped cilantro.
Step 12
Serve hot with whole-grain flatbread, quinoa, or as a side dish with a Mediterranean-style meal. Enjoy!
Nutrition Facts
| Serving size | (843.4g) |
|---|
| Amount per serving | % Daily Value* |
|---|---|
| Calories | 445.5 |
| Total Fat 29.0g | 0% |
| Saturated Fat 4.1g | 0% |
| Polyunsaturated Fat 0g | |
| Cholesterol 0mg | 0% |
| Sodium 479.2mg | 0% |
| Total Carbohydrate 44.6g | 0% |
| Dietary Fiber 10.5g | 0% |
| Total Sugars 18.9g | |
| Protein 7.2g | 0% |
| Vitamin D 0IU | 0% |
| Calcium 199.2mg | 0% |
| Iron 6.1mg | 0% |
| Potassium 1381.6mg | 0% |
Source of Calories