When it comes to simple, healthy, and comforting meals, Torai Ki Sabji (Ridge Gourd stir-fry) is a true gem. Torai, also known as ridge gourd, may not be the most exciting vegetable on your plate, but its health benefits make it a must have in your diet. Packed with essential vitamins, minerals and antioxidants, torai is light on the stomach and aids in digestion, making it perfect for a wholesome lunch or dinner.
For many, torai might seem bland, but when cooked with the right spices and a few secret ingredients, it can transform into a delicious and flavorful dish. In this recipe, we are elevating the humble torai by adding a unique blend of Flax seeds, sesame seeds and fresh coconut, which not only boost its nutritional value but also add a rich texture and taste. The earthy flavor of cumin, mustard seeds and curry leaves further enhance the dish, making it irresistible.
This Torai ki Sabji is a great example of how everybody vegetables can be turned into something extraordinary with just a few simple steps. Whether you are cooking for yourself or yourself or your family, this dish is great way to ensure you are serving something both tasty and healthy. Plus, the addition of jaggery and lemon juice gives it a delightful sweet and tangy twist that will leave everyone asking for more.
If you are looking for a quick and easy meal that’s full of nutrients and flavor, give this Torai Ki Sabji a try. It’s perfect for those days when you want something light yet satisfying, and it pairs beautifully with roti or rice. Once you taste this version, torai might just become one of your go – to vegetables!
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Ingredient
- Torai (ridge gourd) – 250 gm
- Green chili – 2
- Ginger – 1/2 inch piece
- Flax seeds, black & white sesame seeds – 1.5 tbsp
- Fresh coriander leaves – a handful
- Oil – 1.5 tbsp
- Mustard seeds – 1/4 tsp
- Cumin seeds -1/4 tsp
- Hing – 1/8 tsp
- Tomato – 1 (finely chopped)
- Curry leaves – 1 sprig
- Turmeric powder – 1/4 tsp
- Red chili powder – 1/2 tsp
- Coriander powder – 1 tsp
- Jaggery – 1 tsp
- Salt- as per taste
- Fresh coconut – 1 tbsp (grated)
- Chopped coriander leaves – 1 tsp (to garnish)
- Lemon juice – 1/2 tsp
Method
- Firstly, start by washing 250 grams of Torai thoroughly. Peel the skin and cut the torai into medium sized pieces. Through torai might not always be the most popular choice, it’s incredibly nutritious and worth adding to you meals!
- Now, in a blender add 2 green chilies, a 1/2 inch piece of ginger, add 1.5 tablespoon of flax seeds, black sesame seeds, and white sesame seeds.
- Add a handful of fresh coriander leaves and coarsely grind everything together. This unique spice mix will add a flavorful twist to the sabji.
- Now, heat a 1.5 tbsp of oil in a kadai(pan). Once the oil is hot, add 1/4 tsp mustard seeds and 1/4 tsp cumin seeds. Let them splutter, then add a pinch of hing.
- Now, add chopped tomatoes and curry leaves. Saute until the tomatoes become soft and tender.
- Next add 1/4 tsp turmeric powder and stir for a few seconds. Now, add the chopped torai pieces. Sprinkle 1/2 tsp red chili powder and 1 tsp coriander powder. Mix well and sauté 2 – 3 minutes.
- Now Add the prepared spice paste (flax seeds, sesame seeds, ginger & chili mix) to the torai. Stir everything together and let the flavors combine.
- Cover the pan with a lid. Tu ensure even cooking, place some water on top of the lid (this will help remain moisture). Let the sabji cook for about 9 – 10 minutes on medium flame.
- No need to add any water to the sabji itself. Torai naturally releases moisture while cooking.
- After 10 minutes, check if the torai is soft and cooked through. Now, add 1 tsp of jaggery and salt to taste. Stir in 1 tbsp of freshly grated coconut & chopped coriander leaves. Finally, add 1/2 tsp of lemon juice and mix well.
- Finally, torai ki sabji is ready! turn off the flame and serve it hot with roti or steamed rice. The blend of spices gives it a unique taste, and you’ll love how healthy and delicious it turns out.
Next time you have torai on hand, don’t hesitate to try this recipe. It’s not just a quick and easy dish, but also packed with nutrients that your body will love. Whether you serve it with roti or rice, this Torai ki Sabji will surely impress your family and guests!
