Whole30 Torai ki Subji

Elevate your Whole30 meal plan with this wholesome and flavorful Whole30 Torai ki Subji, a healthy twist on a classic Indian ridge gourd stir-fry. This dish combines tender, nutrient-rich ridge gourd (torai) with the aromatic warmth of cumin, turmeric, and coriander, all cooked in rich, nutty coconut oil for a naturally dairy-free and sugar-free flavor experience. With a quick prep time of just 15 minutes and a total cook time of 20 minutes, this one-pan recipe is perfect for busy weeknights or meal prep. Serve as a light yet satisfying side dish or a veggie-packed main that pairs beautifully with cauliflower rice or a fresh salad. Garnished with fresh cilantro for a burst of freshness, this Whole30-compliant subji showcases a simple yet delicious way to enjoy Indian cuisine without compromising your dietary goals.

Nutriscore Rating: 71/100

Prep Time:15 mins

Cook Time:20 mins

Total Time:35 mins

Servings: 4

Ingredients

• 500 grams Ridge gourd (torai)
• 2 tablespoons Coconut oil
• 1 teaspoon Cumin seeds
• 1 medium-sized Onion
• 1 medium-sized Tomato
• 3 units Garlic cloves
• 1 teaspoon Ginger
• 0.5 teaspoon Turmeric powder
• 0.5 teaspoon Red chili powder (optional)
• 1 teaspoon Coriander powder
• 0.75 teaspoon Salt
• 2 tablespoons Fresh cilantro leaves (optional)
• 0.25 cup Water

Directions

Step 1

Peel the ridge gourd (torai) to remove the ridges and cut it into small cubes. Set aside.

Step 2

Finely chop the onion, tomato, garlic, and ginger. Keep them ready for cooking.

Step 3

Heat the coconut oil in a large pan over medium heat.

Step 4

Once the oil is hot, add the cumin seeds and let them splutter for 20-30 seconds until aromatic.

Step 5

Add the chopped onion and sauté for 2-3 minutes until they turn translucent.

Step 6

Add the chopped garlic and ginger, and cook for another minute until fragrant.

Step 7

Add the chopped tomato, turmeric powder, red chili powder (if using), coriander powder, and salt. Mix well and cook for 3-4 minutes until the tomatoes soften and the spices blend together.

Step 8

Stir in the chopped ridge gourd. Mix everything well to coat the ridge gourd with the spice mixture.

Step 9

Add 1/4 cup of water, cover the pan with a lid, and let it simmer on low to medium heat for about 10-12 minutes, or until the ridge gourd becomes tender. Stir occasionally to prevent sticking.

Step 10

Once the ridge gourd is cooked and most of the water has evaporated, taste and adjust seasoning if needed.

Step 11

Turn off the heat and garnish with fresh cilantro leaves, if desired, before serving.

Step 12

Serve hot as a side dish or enjoy it as a light and satisfying main dish during your Whole30 program.

Nutrition Facts

Serving size	(887.5g)

Amount per serving	% Daily Value*
Calories	506.4

Total Fat 30.5g	0%
Saturated Fat 23.5g	0%
Polyunsaturated Fat 0.6g
Cholesterol 0mg	0%
Sodium 2977.2mg	0%
Total Carbohydrate 55.5g	0%
Dietary Fiber 10.4g	0%
Total Sugars 29.9g
Protein 8.0g	0%

Vitamin D 0IU	0%
Calcium 213.1mg	0%
Iron 6.3mg	0%
Potassium 1314.1mg	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: 51.9%

Protein: 6.1%

Carbs: 42.0%