Ridge gourd/torai. An easy, light and simple vegetable cooked simply in 28 minutes

Are you a novice in preparing turai/ ridge gourd? Searching for an easy and simple recipe with step-by-step instruction? You have searched the article you were looking for. Today we will be preparing healthy vegetable tori/ turai which belongs to gourd family and has numerous benefits.

After reading this article you will be able to prepare ridge gourd with the very basic ingredients that can be found in every kitchen.

I present this simple turai recipe to you which is being prepared for 20 years at my home.

Ridge gourd is a climber plant and is green in colour. Its cultivation is primarily done in tropical and sub-tropical climate. This plant can be found in the countries like India, China, Philippines and Nepal.

The outer layer has ridges all around the skin which needs to be peeled off before we reach the soft layer within it. Tori has high water content which needs very less amount of additional water for cooking. 

Prepared from Indian spices and with basic tempering you are bound to relish this recipe. This vegetable is light and easy to cook using the basic ingredients. To make a quick ridge gourd vegetable, heat oil in a pan, add tempering ingredients and stir fry for few seconds. 

Add onions and stir fry till they turn light brown in colour. Next, we will add the seasoning and stir for few seconds. Add turai and mix for 3 minutes. Add a little water as ridge gourd has high content of water and cook covered. It will keep releasing water and keep cooking in its own juices. It should turn soft and mushy in 20- 25 minutes. To make it even tastier add chilli sauce as it complements the sweet taste of onions and ridge gourd.

Benefits of Ridge Gourd

There are numerous benefits of eating healthy ridge gourd vegetable. 

This vegetable helps to reduce the inflammation and to fight against coughs. It is great for diabetic people as the calorie count in it is very low. It has very low glycaemic index which aids to control blood sugar levels.

It may not be as popular as other vegetables but it has rich source of vitamins and minerals like vitamin A, C, B6, iron and magnesium. It has tocopherol properties which boosts the metabolism and fights against free radical cells.
Vitamin A helps to make the vision sharp preventing numerous eye diseases like partial blindness etc.

High in fibre and the water content makes this vegetable a best choice for those suffering from constipation. It further helps to make the bowel movement smooth and gut strong. For weight watchers this vegetable on their menu list as it is low on calorie and carbs. The water content in this vegetable acts as a cooling agent which diminish the excessive heat from the body.

More gourd recipes 

Bottle gourd

Bitter gourd

Ingredients (serve - 4 pax)

500 grams/ 3 cups ridge gourd washed, peeled and cut

3 onions/1.5 cups cut into thin slices

1 tsp salt

1/2 tsp turmeric powder

1 tbsp coriander powder

1 tbsp garam masala

1/4th tsp red chilli powder

For tempering tadka

1 tsp jeera cumin

1 tsp mustard seeds

1 small red chilli

A small handful of curry patta leaves

3 tbsp oil

Method

For a simple ridge gourd vegetable

1. Heat oil in a pan. Add the tadka ingredients and stir fry for 30 seconds.

2. Add the onions and stir fry till light brown.

3. After stir frying onions for 3minutes, add the dry seasoning masalas and stir for 10 seconds.

4. Next add the torai and mix and stir fry for 2 -3 minutes.

5. Add only around 3 tbsp water so that the vegetables don't burn.

6. Cover and cook stirring in between.

7. The torai has high water content and it will keep releasing the water and cook in its own juices.

8. After 20-25 minutes the torai should be soft and mushy and ready.

9. You may add any chilli sauce if you like. The mild and sweet taste of onions and ridge gourd is complemented well with some chillies.

Video

After reading this article it is your turn to try this amazing, nutritious yet simple recipe. So, jump in chef suit and start cooking now!

Photo wise steps

Heat oil in a pan.

Add the tadka ingredients.

Stir fry tempering for 30 seconds.

Add the onions.

Stir fry onions till light brown.

Add the dry seasoning masalas and stir for 10 seconds.

Add the torai and mix

Stir fry for 2 -3 minutes.

Add only around 3 tbsp water so that the vegetables don't burn

Cover and cook stirring in between.

The torai has high water content and it will keep releasing the water and cook in its own juices

After 20-25 minutes the torai should be soft and mushy and ready.

You may add any chilli sauce if you like. The mild and sweet taste of onions and ridge gourd is complemented well with some chillies.

Conclusion

This recipe is prepared with the most basic ingredients and Indian spices. Adding tempering and some chilli sauce will make it even tastier.

Ridge gourd is known as tori/ turai/ torai and comes from a family of gourds. It is simple and easy to prepare with the basic ingredients that can be found anytime in the kitchen.

Though it is not as popular as other vegetables it is powerhouse of various vitamins and minerals like vitamin A, C, B6, magnesium and iron. The low glycaemic index ensures steady release of sugar from the food into the blood preventing sudden spikes in the blood sugar levels.

High water content in this vegetable releases slowly while cooking making it juicy and tender. The water content has cooling properties which reduces the excessive temperature.

Vitamin A helps to keep the vision sharp and protects one from various other eye ailments.