What is Turai ki Sabji ?
Turai ki Sabji, also known as Ridge Gourd curry, is a popular Indian dish enjoyed for its unique taste and nutritional benefits.
The blend of various vegetables and spices creates a delicious and healthy option for a fulfilling meal.
Ridge gourd, scientifically known as Luffa acutangula, is a popular vegetable in many parts of the world, particularly in Asian and African cuisines.
This unique vegetable, also called Turai or Tori, is characterized by its elongated shape and distinctive ridges along its skin.
Beyond its culinary uses, ridge gourd offers a host of nutritional benefits, making it a valuable addition to a balanced diet.
Ridge gourd is low in calories and contains an array of essential vitamins and minerals.
It’s a good source of dietary fiber, aiding in digestion and promoting a feeling of fullness.
The vegetable is rich in Vitamin C, an antioxidant vital for a robust immune system.
Additionally, ridge gourd provides essential minerals like potassium, manganese, and magnesium.
RECIPE CARD:
Turai ki Sabji | Beerakaya Recipe | Delicious Peerkangai Recipe
Ingredients
Ingredients for Turai ki Sabji
- 6 Turai Ridge Gourd
- 1 medium-sized Potato
- 2 medium-sized Tomatoes
- 100 g Borbodi Snake Beans optional
- 5 Green Chilies
- 1 teaspoon Kalonji
- 2 Dry Chilies
- 1 teaspoon Haldi Turmeric Powder
- Salt to taste
- Mustard Oil or any cooking oil
- Fresh Dhania Leaves
Instructions
Preparation: Peeling and Cutting
- Begin by peeling off the skin of the Turai and potatoes. Wash them thoroughly along with the borbodi and other vegetables. Cut all the vegetables into equal-sized pieces, ensuring a consistent texture. Also, chop the green chilies, tomatoes, and fresh dhania leaves finely.
Cooking Process
- Heat mustard oil in a pan and add dry chilies and 1 teaspoon of kalonji seeds.
- Incorporate all the prepared vegetables into the pan.
- Add 1 teaspoon of haldi powder and salt, stirring the mixture thoroughly.
- Cover the pan and let it cook on medium heat for 10 minutes, stirring occasionally.
- After 10 minutes, check if the vegetables are cooked properly. If not, cover and cook for a few more minutes.
- Once cooked, increase the heat to dry up any excess water, stirring continuously for a few minutes.
- Finally, add dhania leaves and serve the delicious Turai ki Sabji hot with rice and roti.
Serving Suggestions
- Turai ki Sabji pairs well with steamed rice or freshly made rotis. Its wholesome taste and nutritious value make it a great choice for a family meal. Customize the spice levels to suit your taste preferences.
Notes
Ingredients for Turai ki Sabji
To prepare Turai ki Sabji, gather the following ingredients:
- 6 Turai (Ridge Gourd)
- 1 medium-sized Potato
- 2 medium-sized Tomatoes
- 100g Borbodi (Snake Beans) optional
- 5 Green Chilies
- 1 teaspoon Kalonji
- 2 Dry Chilies
- 1 teaspoon Haldi (Turmeric Powder)
- Salt to taste
- Mustard Oil (or any cooking oil)
- Fresh Dhania Leaves
Preparation: Peeling and Cutting
Begin by peeling off the skin of the Turai and potatoes.
Wash them thoroughly along with the borbodi and other vegetables.
Cut all the vegetables into equal-sized pieces, ensuring a consistent texture.
Also, chop the green chilies, tomatoes, and fresh dhania leaves finely.
Cooking Process
- Heat mustard oil in a pan and add dry chilies and 1 teaspoon of kalonji seeds.
- Add all the prepared vegetables into the pan.
- Add 1 teaspoon of haldi powder and salt, stirring the mixture thoroughly.
- Cover the pan and let it cook on medium heat for 10 minutes, stirring occasionally.
- After 10 minutes, check if the vegetables are cooked properly. If not, cover and cook for a few more minutes.
- Once cooked, increase the heat to dry up any excess water, stirring continuously for a few minutes.
- Finally, add dhania leaves and serve the delicious Turai ki Sabji hot with rice and roti.
Serving Suggestions
Turai ki Sabji pairs well with steamed rice or freshly made rotis.
Its wholesome taste and nutritious value make it a great choice for a family meal.
Customize the spice levels to suit your taste preferences.
Health Benefits of Ridge Gourd
- The dietary fiber in ridge gourd aids in digestion, prevents constipation, and maintains a healthy digestive tract.
- Due to its low-calorie content and high fiber, ridge gourd can be a beneficial addition to a weight management diet.
- The gourd possesses certain properties that can help regulate blood sugar levels, making it advantageous for individuals with diabetes.
- Ridge gourd has a high water content, aiding in keeping the body hydrated and promoting overall well-being.
- The vitamins and minerals present contribute to healthy skin and hair, enhancing your natural glow.
Incorporate the humble Turai into your regular meals and relish the delightful Turai ki Sabji.
The blend of flavors and textures is sure to make this dish a favorite among your family and friends.
FAQs
- Can I adjust the spice level in Turai ki Sabji to my liking?
- Absolutely! Feel free to adjust the green chilies or other spices to match your preferred spice level.
- Can I skip using borbodi (snake beans) in this recipe?
- Yes, the recipe is versatile. You can omit Borbodi if you prefer or based on availability.
- Can I use other vegetables in addition to the ones mentioned in the recipe?
- Certainly! You can experiment with adding or substituting vegetables to suit your taste and preference.
- Is Turai ki Sabji suitable for a vegan diet?
- Yes, Turai ki Sabji is a vegan-friendly dish.
- How can I store leftovers of Turai ki Sabji?
- Store any leftover Turai ki Sabji in an airtight container in the refrigerator for up to 8 hours. Reheat before serving.
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