Sugar-Free Torai ki Subji

Experience the wholesome goodness of *Sugar-Free Torai ki Subji*, a delightful Indian ridge gourd curry that’s simple, healthy, and perfect for everyday meals. This low-calorie, sugar-free recipe features tender ridge gourd cooked with aromatic spices like cumin, turmeric, and coriander, paired with a flavorful base of sautéed onions, tomatoes, garlic, and ginger. The natural juiciness of ridge gourd eliminates the need for additional water, making it light yet satisfying. Ready in just 30 minutes, this nutritious dish is ideal for a diabetic-friendly or wellness-focused diet. Garnished with fresh coriander leaves, it's best served hot alongside roti, paratha, or steamed rice for a comforting, home-style meal. Keywords: sugar-free torai ki subji, healthy Indian curry, diabetic-friendly recipes, ridge gourd curry, easy vegetarian dinner.

Nutriscore Rating: 78/100

Prep Time:10 mins

Cook Time:20 mins

Total Time:30 mins

Servings: 4

Ingredients

• 500 grams Ridge gourd (torai), peeled and sliced
• 1 medium Onion, finely chopped
• 1 medium Tomato, finely chopped
• 1 teaspoon Ginger, minced
• 1 teaspoon Garlic, minced
• 2 small Green chilies, finely chopped
• 0.5 teaspoon Turmeric powder
• 1 teaspoon Coriander powder
• 0.5 teaspoon Cumin seeds
• 1 tablespoon Cooking oil (such as vegetable or mustard oil)
• 0.75 teaspoon Salt
• 2 tablespoons Fresh coriander leaves, chopped (for garnish)

Directions

Step 1

Wash and peel the ridge gourd (torai). Slice it evenly into thin round pieces and set aside.

Step 2

Heat the cooking oil in a pan or kadhai over medium heat.

Step 3

Once the oil is hot, add cumin seeds and allow them to splutter for about 10 seconds.

Step 4

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

Step 5

Add the minced ginger, garlic, and green chilies. Stir well and cook for an additional minute until fragrant.

Step 6

Add the chopped tomato and cook until it becomes soft and mushy, about 3-4 minutes.

Step 7

Stir in the turmeric powder and coriander powder. Mix well to combine the spices with the onion-tomato mixture.

Step 8

Add the sliced ridge gourd (torai) and salt. Mix everything thoroughly so the ridge gourd is well coated with the spice mixture.

Step 9

Cover the pan and cook on low to medium heat for about 10-12 minutes, stirring occasionally, until the ridge gourd is tender and cooked through. It will release its own juices, so no additional water is needed.

Step 10

Once the ridge gourd is cooked and any excess liquid has been absorbed, turn off the heat.

Step 11

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

Nutrition Facts

Serving size	(774.8g)

Amount per serving	% Daily Value*
Calories	316.8

Total Fat 16.0g	0%
Saturated Fat 2.1g	0%
Polyunsaturated Fat g
Cholesterol 0mg	0%
Sodium 1855.1mg	0%
Total Carbohydrate 41.9g	0%
Dietary Fiber 10.2g	0%
Total Sugars 18.9g
Protein 6.5g	0%

Vitamin D 0IU	0%
Calcium 178.5mg	0%
Iron 5.2mg	0%
Potassium 1289.8mg	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: 42.7%

Protein: 7.7%

Carbs: 49.6%