Aloo Nenua Ki Sabji Recipe: A Delicious and Nutritious Dish
Aloo Nenua Ki Sabji is a traditional Indian vegetable dish that combines the unique flavors of ridge gourd (nenua) and potatoes.
Aloo Nenua Ki Sabji, also known as Aloo Nenua Sabzi, bhol ki sabji is a vegan Indian dish that everyone loves for its simplicity and taste.
In my household, this Aloo Nenua ki sabji recipe is a regular favorite.
I usually prepare it without garlic, but this time, I decided to include garlic for a change.
For those who enjoy onion and garlic, feel free to add garlic.
However, if you prefer to avoid onion and garlic, this dish can be made just as delicious without them.
Nenua, also known as ridge gourd, is a simple and delicious vegetable featured in many healthy Indian recipes.
The simpler you make it, the more you can enjoy the actual taste of nenua.
Overusing spices can make this dish bitter, so it’s important to keep it minimal.
I often use green chilies and temper the dish with cumin seeds and dry chilies, along with a little turmeric powder and salt.
Finally, I garnish it with chopped coriander leaves.
The result is an Aloo Nenua ki sabji dish so flavorful that it can stand alone among the world’s recipes.
The taste is so delightful that you can complete your lunch or dinner with just this side dish.
There are many ways to cook nenua.
My mother used to make nenua bharta, which was incredibly tasty.
In this Aloo Nenua ki sabji recipe, I added potatoes and garlic to give it a new twist, making it even more delicious.
This Aloo Nenua ki sabji recipe pairs wonderfully with dal and mango pickle, and it can be enjoyed in any season.
How to make nenua ki sabji?
Nenua ki sabji kaise banta hai/nenua ki sabji banane ki vidhi
To prepare this Aloo Nenua ki sabji dish, start by scraping the ridge gourd with the back of a knife, taking care not to peel it.
Cut the gourd into desired shapes, and peel and cube the potatoes.
Chop the tomatoes and coriander leaves. Heat mustard oil in a pan and add cumin seeds and dry chilies.
Once they sizzle, add crushed garlic cloves and stir briefly. Next, add the potato cubes, turmeric, and salt.
Stir well and cook on medium heat for about 5 minutes.
Add the chopped tomatoes, stirring until they soften.
Then, add the ridge gourd and stir on high heat for 1 minute before covering the pan.
Cook on medium heat for 10-12 minutes, stirring occasionally.
Finally, add red chili powder and chopped coriander leaves, stirring well for a few more minutes.
Serve Aloo Nenua Ki Sabji hot with soft roti or rice, and enjoy the simplicity and rich flavors of this traditional Indian dish.
This Aloo Nenua ki sabji recipe not only satisfies your taste buds but also provides a wholesome, nutritious meal.
Health Benefits of Nenua Ki Sabji
नेनुआ की सब्जी के फायदे/nenus ki sabji khane se kya hota hain
Ridge gourd is packed with essential vitamins and minerals.
It is an excellent source of dietary fiber, vitamins A and C, and minerals such as magnesium, potassium, and manganese.
The high fiber content in ridge gourd aids in digestion by promoting regular bowel movements and preventing constipation.
Vitamin C, abundant in ridge gourd, is known for its immune-boosting properties.
Nenua Ki Sabji is a low-calorie dish, making it ideal for those looking to manage their weight.
ridge gourd helps regulate blood pressure levels, reducing the risk of hypertension.
Vitamin A present in ridge gourd is essential for maintaining healthy skin.
It helps in the regeneration of skin cells and can improve skin texture and appearance.
Ingredients list of Aloo Nenua ki sabji
- 400g fresh young nenua (ridge gourd)
- 2 medium-sized potatoes
- 2 medium-sized tomatoes
- A few crushed garlic cloves
- 1/2 teaspoon cumin seeds
- 2 dry chilies
- Mustard oil
- 1/2 teaspoon red chili powder
- Salt (to taste)
- Coriander leaves
- 1/2 teaspoon turmeric powder
Step-by-Step Instructions (Aloo Nenua ki sabji)
How to make nenua ki sabji/nenua ki sabji kaise banaye/nenua ki sabji banane ka tarika
Step 1: Preparation
Scrape the nenua with the back of a knife; do not peel.
Could you cut it into desired shapes?
Peel the potatoes and cut them into cubes.
Chop the tomatoes and coriander leaves.
Step 2: Cooking
Heat a pan and add mustard oil.
Once the oil is hot, add 1/2 teaspoon cumin seeds and dry chilies.
After a few seconds, add the crushed garlic cloves and stir for a few seconds.
Add the cubed potatoes, 1/2 teaspoon turmeric, and salt.
Stir well and cook on medium heat for about 5 minutes.
Add the chopped tomatoes and stir until they soften.
Add the cut nenua and stir well on high heat for 1 minute.
Cover the pan and cook on medium heat for 10 to 12 minutes, stirring occasionally.
Once all the vegetables are cooked, add 1/2 teaspoon red chili powder and chopped coriander leaves.
Please be sure to stay well for a few minutes.
Note: You can add green chilies if you have them for extra heat.
Serving
Serve the Aloo Nenua Ki Sabji hot with soft roti or rice for a delightful meal.
Enjoy the authentic taste of Indian cuisine with this simple yet delicious Aloo Nenua Ki Sabji.
Happy cooking!
Also Read:
Variations:
- Spicy Version: Increase the amount of red chili powder according to your taste.
- With Protein: Add pan-fried tofu or paneer cubes for a protein-rich version.
FAQs: (Aloo nenua ki sabji)
What is nenua?
Nenua, also known as ridge gourd, is a nutritious vegetable commonly used in Indian cuisine.
It has a mild flavor and is rich in dietary fiber and vitamins.
Can I use other oils instead of mustard oil?
Yes, you can use any cooking oil of your choice, but mustard oil adds a distinct flavor that complements the dish.
How do I know when the vegetables are fully cooked?
The vegetables should be soft and tender when pierced with a fork.
The potatoes should be cooked through, and the nenua should retain some firmness without being mushy.
Can I add other vegetables to this recipe?
Yes, you can customize this dish by adding vegetables like peas or carrots to enhance its nutritional value and taste.
Is this nenua ki sabji recipe spicy?
The level of spiciness can be adjusted according to your preference by modifying the amount of red chili powder and dry chilies used.
Can I make this Aloo Nenua ki sabji recipe vegan?
Yes, this recipe is inherently vegan.
Ensure that the mustard oil used is certified vegan.
What can I use if I don’t have nenua?
You can substitute nenua with zucchini or bottle gourd, though the taste will vary slightly.
How can I store leftovers?
Store in an airtight container in the refrigerator for up to 1 day.
Reheat before serving.
What is the English name for Nenua Sabji?
The English name for Nenua Sabji is Ridge Gourd Curry or Ridge Gourd Stir-fry.
Are Turai and Nenua the same?
Yes, Turai and Nenua refer to the same vegetable, known as Ridge Gourd in English.
How to cut Nenua?
To cut Nenua (Ridge Gourd), first wash it thoroughly.
Scrape off the rough ridges with the back of a knife without peeling the skin completely.
Then cut the ridge gourd into desired shapes, such as rounds or cubes, depending on the recipe.
What is Sponge Gourd called in Tamil?
Sponge Gourd is called “Peerkangai” in Tamil.
Is Snake Gourd the same as Nenua?
No, Snake Gourd is not the same as Nenua.
Snake Gourd is a different vegetable known as “Padwal” or “Chichinda” in some Indian languages, whereas Nenua refers to Ridge Gourd.
Is it OK to eat bitter Turai?
No, it is not recommended to eat bitter Turai (Ridge Gourd) as bitterness can indicate the presence of harmful compounds that can cause stomach discomfort or other health issues.
Can Turai be eaten raw?
It is not common to eat Turai (Ridge Gourd) raw as it has a tough texture and can be slightly bitter.
It is usually cooked to improve its flavor and texture.
Is Turai easy to digest?
Yes, Turai (Ridge Gourd) is generally easy to digest. Its high water and fiber content can help promote good digestion and prevent constipation.
What is the other name of Turai vegetable?
Another name for the Turai vegetable is Luffa.
Is Turai called zucchini?
No, Turai is not called zucchini. Zucchini is a different vegetable known as courgette in some regions.
Is Turai and zucchini the same?
No, Turai and zucchini are not the same. Turai is Ridge Gourd, while zucchini is a type of summer squash.
Can Turai be eaten raw?
Turai is typically not eaten raw due to its tough texture and potential bitterness.
It is usually cooked to improve its flavor and texture.
Is Chinese okra the same as Turai?
Yes, Chinese okra is another name for Turai (Ridge Gourd).
Is Turai good for health?
Yes, Turai is good for health. It is low in calories and rich in essential nutrients, making it a nutritious addition to your diet.
What is Turai rich in?
Turai is rich in dietary fiber, vitamins A and C, and minerals such as magnesium, potassium, and manganese.
These nutrients contribute to its numerous health benefits, including supporting digestion, boosting immunity, and maintaining healthy skin.
Do we need to peel Turai?
Turai (Ridge Gourd) does not need to be fully peeled.
Instead, scrape off the rough ridges with the back of a knife, leaving some of the skin intact for added texture and nutrients.
What to do if Turai is bitter?
If Turai is bitter, it is best not to eat it.
Bitterness can indicate the presence of cucurbitacins, which are harmful compounds.
Discard the bitter pieces and use fresh, non-bitter Turai for cooking.
Is Turai easy to digest?
Yes, Turai is generally easy to digest.
Its high water content and dietary fiber aid in digestion and help prevent constipation.
What does Turai taste like?
Turai has a mild and slightly sweet taste with a tender texture when cooked.
It absorbs the flavors of the spices and ingredients it is cooked with, making it a versatile addition to various dishes.
Is Turai a green vegetable?
Yes, Turai is a green vegetable.
It has a dark green, ridged exterior and a light green, spongy interior.
Why is my Chinese okra bitter?
Chinese okra (Turai) can be bitter due to the presence of cucurbitacins, especially if the vegetable is overripe or grown under stress conditions such as drought.
Always taste a small piece before cooking, and discard if it is bitter.
Which gourd is the healthiest?
Among various gourds, Bitter Gourd (Bitter Melon) is often considered the healthiest due to its high levels of vitamins, minerals, and antioxidants.
It is known for its potential benefits in managing blood sugar levels, boosting immunity, and providing anti-inflammatory properties.
However, other gourds like Ridge Gourd (Turai), Bottle Gourd (Lauki), and Snake Gourd also offer significant health benefits and are nutritious additions to a balanced diet.
RECIPE CARD: ( Aloo Nenua ki sabji)
Aloo Nenua ki sabji | Nenua sabzi| Delicious bhol ki sabji
Ingredients
Ingredients list of Aloo Nenua ki sabji
- 400 g fresh young nenua ridge gourd
- 2 medium-sized potatoes
- 2 medium-sized tomatoes
- A few crushed garlic cloves
- 1/2 teaspoon cumin seeds
- 2 dry chilies
- Mustard oil
- 1/2 teaspoon red chili powder
- Salt to taste
- Coriander leaves
- 1/2 teaspoon turmeric powder
Instructions
Step-by-Step Instructions (Aloo Nenua ki sabji)
Step 1: Preparation
- Scrape the nenua with the back of a knife; do not peel. Could you cut it into desired shapes?
- Peel the potatoes and cut them into cubes.
- Chop the tomatoes and coriander leaves.
Step 2: Cooking
- Heat a pan and add mustard oil.
- Once the oil is hot, add 1/2 teaspoon cumin seeds and dry chilies.
- After a few seconds, add the crushed garlic cloves and stir for a few seconds.
- Add the cubed potatoes, 1/2 teaspoon turmeric, and salt. Stir well and cook on medium heat for about 5 minutes.
- Add the chopped tomatoes and stir until they soften.
- Add the cut nenua and stir well on high heat for 1 minute. Cover the pan and cook on medium heat for 10 to 12 minutes, stirring occasionally.
- Once all the vegetables are cooked, add 1/2 teaspoon red chili powder and chopped coriander leaves. Stir well for a few minutes.
- Note: You can add green chilies if you have them for extra heat.
Serving
- Serve the Aloo Nenua Ki Sabji hot with soft roti or rice for a delightful meal.
- Enjoy the authentic taste of Indian cuisine with this simple yet delicious Aloo Nenua Ki Sabji. Happy cooking!
Notes
Nutrition info. for Aloo Nenua Ki Sabji per 100 grams:
| Nutrient | Amount per 100g |
|---|---|
| Calories | 50 kcal |
| Carbohydrates | 10 g |
| Protein | 2 g |
| Fat | 1 g |
| Dietary Fiber | 2 g |
| Sugars | 2 g |
| Sodium | 200 mg |
| Potassium | 300 mg |
| Vitamin A | 1500 IU |
| Vitamin C | 10 mg |
| Calcium | 30 mg |
| Iron | 1 mg |