Vegan Torai ki Subji

Transform humble ridge gourd into a flavorful masterpiece with this Vegan Torai ki Subji recipe! This wholesome Indian curry balances the tender, subtly sweet torai with a medley of warming spices like turmeric, cumin, and coriander, all brought together in a fragrant tomato-onion base. Naturally vegan and gluten-free, this quick and easy dish is perfect for busy weeknights, offering a delicious way to incorporate seasonal produce into your meals. Serve it with fluffy steamed rice, soft roti, or paratha for a satisfying and nutritious plant-based meal. Packed with flavor and ready in under 40 minutes, this dish is as simple as it is delightful.

Nutriscore Rating: 76/100

Prep Time:15 mins

Cook Time:20 mins

Total Time:35 mins

Servings: 4

Ingredients

• 500 grams Ridge gourd (torai)
• 1 medium-sized Onion
• 1 medium-sized Tomato
• 1 teaspoon (grated) Ginger
• 1 small (finely chopped) Green chili
• 1 teaspoon Cumin seeds
• 0.5 teaspoon Turmeric powder
• 1 teaspoon Coriander powder
• 0.5 teaspoon Red chili powder
• 0.5 teaspoon (adjust to taste) Salt
• 2 tablespoons Cooking oil
• 2 tablespoons (chopped, optional for garnish) Fresh coriander leaves

Directions

Step 1

Wash and peel the ridge gourd (torai) to remove the ridged outer skin. Chop it into bite-sized pieces.

Step 2

Finely chop the onion, tomato, and green chili. Grate the ginger.

Step 3

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

Step 4

Add 1 teaspoon of cumin seeds and let them sizzle until aromatic, about 30 seconds.

Step 5

Add the chopped onion and sauté until golden brown, about 5-6 minutes.

Step 6

Stir in the grated ginger and chopped green chili. Sauté for 1-2 minutes until the raw aroma of ginger dissipates.

Step 7

Add the chopped tomato, and cook until it softens and blends into the mixture, about 4-5 minutes.

Step 8

Add 0.5 teaspoon of turmeric powder, 1 teaspoon of coriander powder, and 0.5 teaspoon of red chili powder. Mix well to combine the spices with the tomato-onion mixture.

Step 9

Add the chopped ridge gourd (torai) to the pan and mix until the pieces are evenly coated in the spice mixture.

Step 10

Season with 0.5 teaspoon of salt (or adjust to taste) and cover the pan. Reduce the heat to low and let the ridge gourd cook in its own moisture for 15-20 minutes, stirring occasionally.

Step 11

Check if the ridge gourd is tender. If needed, add a splash of water to prevent sticking and continue cooking until fully cooked.

Step 12

Once the ridge gourd is cooked, remove the lid and let any excess moisture evaporate by cooking uncovered for 1-2 minutes.

Step 13

Garnish with chopped fresh coriander leaves (optional).

Step 14

Serve hot with steamed rice, roti, or paratha for a wholesome vegan meal.

Nutrition Facts

Serving size	(826.4g)

Amount per serving	% Daily Value*
Calories	493.5

Total Fat 30.8g	0%
Saturated Fat 4.4g	0%
Polyunsaturated Fat 0.1g
Cholesterol 0mg	0%
Sodium 2387.3mg	0%
Total Carbohydrate 53.2g	0%
Dietary Fiber 10.4g	0%
Total Sugars 30.5g
Protein 7.6g	0%

Vitamin D 0IU	0%
Calcium 199.8mg	0%
Iron 6.4mg	0%
Potassium 1322.0mg	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: 53.3%

Protein: 5.8%

Carbs: 40.9%