Soy-Free Torai ki Subji

Discover the vibrant flavors of **Soy-Free Torai ki Subji**, a wholesome and aromatic Indian ridge gourd curry that’s light, nutritious, and incredibly easy to make. This no-soy recipe celebrates the earthy sweetness of torai, cooked to perfection with a medley of pantry-friendly spices like cumin, turmeric, and coriander, along with a fragrant blend of onion, garlic, ginger, and chili. Its naturally mild flavors are elevated with tender tomatoes, creating a deliciously spiced gravy that pairs beautifully with roti, paratha, or steamed rice. Ready in just 30 minutes, this vegan and gluten-free dish is perfect for weeknight dinners or adding a healthy twist to your meal prep routine. Garnished with fresh coriander, it’s a simple yet flavorful recipe that’s sure to become a staple in your kitchen.

Nutriscore Rating: 74/100

Prep Time:10 mins

Cook Time:20 mins

Total Time:30 mins

Servings: 4

Ingredients

• 500 grams Ridge gourd (torai)
• 2 medium, chopped Tomato
• 1 medium, finely chopped Onion
• 3 cloves, minced Garlic
• 1 small, finely chopped Green chili
• 1 teaspoon, grated Ginger
• 1 teaspoon Mustard seeds
• 1 teaspoon Cumin seeds
• 0.5 teaspoon Turmeric powder
• 1 teaspoon Coriander powder
• 0.5 teaspoon Red chili powder
• 0.5 teaspoon (or to taste) Salt
• 2 tablespoons Cooking oil
• 2 tablespoons, chopped (for garnish) Fresh coriander leaves
• 0.25 cup Water

Directions

Step 1

1. Wash the ridge gourd (torai), peel the skin lightly, and cut it into bite-sized pieces.

Step 2

2. Heat 2 tablespoons of cooking oil in a pan over medium heat.

Step 3

3. Add mustard seeds and let them splutter, followed by cumin seeds. Sauté for a few seconds until aromatic.

Step 4

4. Add the chopped onion and sauté until they turn golden brown, about 5 minutes.

Step 5

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

Step 6

6. Add the chopped tomatoes and cook until they soften and oil begins to separate, about 3-4 minutes.

Step 7

7. Mix in the turmeric powder, coriander powder, red chili powder, and salt. Sauté for 1-2 minutes to bloom the spices.

Step 8

8. Add the chopped ridge gourd (torai), stir well to coat it with the spice mixture, and cook for 2-3 minutes.

Step 9

9. Pour in 1/4 cup of water, cover the pan, and let the ridge gourd cook on low-medium heat for 10-12 minutes, stirring occasionally, until tender.

Step 10

10. Once cooked, remove the lid and let any excess water evaporate if you prefer a dry consistency.

Step 11

11. Taste and adjust salt, if needed. Turn off the heat.

Step 12

12. Garnish with freshly chopped coriander leaves and serve hot with roti, paratha, or steamed rice.

Nutrition Facts

Serving size	(1021.4g)

Amount per serving	% Daily Value*
Calories	570.8

Total Fat 32.1g	0%
Saturated Fat 4.4g	0%
Polyunsaturated Fat 0.2g
Cholesterol 0mg	0%
Sodium 3565.7mg	0%
Total Carbohydrate 67.7g	0%
Dietary Fiber 12.1g	0%
Total Sugars 40.8g
Protein 10.2g	0%

Vitamin D 0IU	0%
Calcium 242.4mg	0%
Iron 7.4mg	0%
Potassium 1588.1mg	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: 48.1%

Protein: 6.8%

Carbs: 45.1%