Torai ki sabji

Torai ki sabji | Turai Masala

Torai ( तोरई की सब्जी ) also known as ridge gourd or sponge gourd is a healthy and well known vegetable in India. It is a highly nutritious vegetable. Torai helps to lose weight as it is low in calorie. So you can include this recipe in low carb diet. It has high water content and dietary fibres. It’s a vegan and no onion no garlic recipe.

Turai ki sabji is a quick, simple and semi dry sabji recipe. To make turai masala, turai are peeled, chopped and cooked with spices like turmeric powder, red chilli powder, coriander powder and amchoor powder. It can be cooked in pressure cooker or in instant pot. It is easily available in the market during summer season. It can be part of your lunch or dinner. It is served with roti or chapatti. If your kids don’t like torai, make it in this way. They will like it surely.

Course: Main Course

Cuisine: Indian

Prep Time: 10 minutes

Cook Time: 15 minutes

Servings: 4

Ingredients:

500 gm. Torai

3 tbsp. mustard oil

½ tsp. cumin

A small pinch heeng

¾ tsp. haldi

Salt to taste

1 tsp. coriander powder

½ tsp. fennel seed powder

¼ tsp. red chilli powder

½ tsp. amchoor powder

¼ tsp. garam masala

1 tsp. lemon juice

Instructions:

Wash and cut both ends of torai. Then peel and chop into 1 inch long pieces.

Heat oil in a wok. Add cumin seeds and heeng in to hot oil.

When cumin seeds splutter, add turmeric powder. Add torai and salt. Mix well.

Don’t add water as torai releases lots of juice.

Close with lid and cook on low flame. Stir in between.

When it is properly cooked, add coriander powder, fennel seeds powder, red chilli powder, amchoor powder.

Add garam masala and lemon juice. Mix properly and cook on high flame till moisture evaporates.

Don’t dry completely.

Torai masala is ready to serve. Serve hot with roti.

Tips:

Adjust spices according to your taste.
You may add tomatoes also. Some prefers tomatoes in torai ki sabji.
Don’t add water while cooking.
You can adjust water consistency according to your preference. I like semi dry consistency.
You can add ginger and green chilli also.

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