Turai or Ridge Gourd Vegetable is easy to cook with basic ingredients from pantry and is a delicious, wholesome everyday sabzi or vegetable main course option. The recipe is Gluten Free, Vegan and Diabetic Friendly.
Monsoons are sadly playing peek-a-boo with Mumbaikars leaving us high and dry. The weather is super humid and unbearable. Hydrating the body with just water won't be enough! Time to focus on planning meals with high water content. At home, we focus on consuming a variety of Gourds during this time. One of our top favourite at home from the Gourd Family is the Turai or Ridge Gourd. Presenting a quick and easy Turai Ki Sabzi or a Ridge Gourd Curry. An Easy curry or semi gravy sabzi that can be paired with rotis, parathas or steamed rice too.
Turai is also known as Tori, Turiya in Gujarati and Peerkangai in Tamil. In Maharashtra it is popular by the name of Dodaka. Ridge Gourd is the English name.
3 of my favourite Gourd recipes on the blog are Khatta Meetha Karela (Bitter Gourd Stir Fry or Sabzi, Doodhi Dal or Lauki Dal cooked with a South Indian Touch and Lauki Raita (Bottle Gourd Dip) All these recipes are fairly easy to cook and consume for either lunch or dinner.
How to buy / Chop Turai to cook Turai Ki Sabzi
- Turai should be green in colour. Slightly brownish ones mean the turai is quite dry from inside.
- It should not have any cuts or marks (especially in monsoons to avoid infections)
- The skin should feel firm.
- When cooked, Turai reduces in quantity so ensure you buy enough to feed your family. For this particular recipe, I have used 1/2 kg of Turai.
- Use a sharp veg peeler to trim the thick ridge. Don't excessively peel the vegetable.
- Do not throw the peels, make a quick chutney with the same (promise a recipe shortly)
How can you include Turai or Ridge Gourd in your diet?
- Peel, roughly chop and add it to your dals (while pressure cooking or saute and add, your choice)
- Since turai cooks pretty fast, a quick stir fry with grated coconut would be a great option too. (If made in coconut oil, it would be a good gluten free and vegan stir fry option)
- Make Chutney or thogayal with turai.
Benefits of consuming Turai
- Though it may seem a bland vegetable, you may be happy to know that it is extremely low in calories.
- It is high in water content making it beneficial to be consumed during summers and monsoon.
- Diabetic friendly
The Turai Ki Sabzi doesn't have a rich gravy. It is your everyday sabzi that is easy and quick to make. I have kept the sabzi consistency slightly liquid as my husband is fond of more curry based sabzis that make it easy for him to dunk his chapatis or phulkas at work and enjoy. It also tastes great with some steamed rice and salad too.
The Turai Ki Sabzi recipe is Gluten Free and Vegan too. There is no need to grind any special masala for this recipe. As promised, this is a very basic sabzi ideal for your everyday consumption. The ingredients would in all probability be readily available in your kitchen pantry.
Step by Step recipe to make Turai ki Sabzi or Ridge Gourd Curry at home
- Peel and roughly chop the turai or ridge gourd.
- Finely chop the onions and tomatoes. You can alternatively puree the tomatoes too for a smooth curry like I have done (as shown below)
- Heat a kadhai or pan, add 2 tblsp oil and cumin seeds. Once the jeera turns slightly brown, add onions.
- Saute the onions until they are translucent. Now add the tomatoes (chopped or puree).
- Add red chilli powder, turmeric powder and some salt to taste. Saute this onion tomato mixture until the raw smell of tomatoes have gone off.
- Add the chopped turai or ridge gourd pieces. Mix well and add salt to taste.
- Add about 1/4 cup of water, reduce the gas flame, cover and cook on low heat until the turai cooks / reduces in volume.
- Do not add excess water else the curry would be too watery. Add more if you feel the vegetables need to cook.
- Now add some garam masala powder, finely chopped coriander leaves and give it a good stir.
- Let it simmer for a couple of minutes before switching off the flame.
- Serve it with flatbreads of your choice like rotis, parathas, naan, methi thepla or steamed rice.
If you are looking for few other diabetic friendly sabzis or main course options, don't forget to check out these recipes on the blog - Karamani Keerai Poriyal (A Combination of leafy greens and legumes) Chana Methi Ki Sabzi (A combination of chickpeas with methi or fenugreek leaves) Chana Madra or Chickpeas in Yogurt Gravy, recipe from Himachal Pradesh.
Turai ki Sabzi / Ridge Gourd Curry
Equipment
- Mixer Grinder
Ingredients
- 500 gms Turai or Ridge Gourd Peel and roughly chop. Pls. Check tips to buy and peel the Turai above.
- 2 nos Tomatoes Large tomatoes or 4 small
- 5 nos. Onions Small size onions used.
- 1/2 tsp Turmeric Powder or Haldi Powder
- 1 tsp Red Chilli Powder Adjust according to spice tolerance
- 1 tsp Garam Masala Powder
- 2 tbsp Oil
- 1 tsp Jeera or Cumin seeds
- 1/2 cup Water For cooking the sabzi or more as required
- salt to taste
- Finely chopped Coriander leaves as required
Instructions
- Peel and roughly chop the turai or ridge gourd.
- Finely chop the onions and tomatoes. You can alternatively puree the tomatoes too for a smooth curry. (I have pureed the tomatoes)
- Heat a kadhai or pan, add 2 tblsp oil and cumin seeds. Once the jeera turns slightly brown, add onions
- Saute the onions until they are translucent. Now add the tomatoes (chopped or puree).
- Add red chilli powder, turmeric powder and some salt to taste. Saute this onion tomato mixture until the raw smell of tomatoes have gone off.
- Add the chopped turai or ridge gourd pieces. Mix well and add salt to taste
- Add about 1/4 cup of water, reduce the gas flame, cover and cook on low heat until the turai cooks reduces in volume
- Do not add excess water else the curry would be too watery. Add more if you feel the vegetables need to cook
- Now add some garam masala powder, finely chopped coriander leaves and give it a good stir
- Let it simmer for a couple of minutes before switching off the flame
- Serve it with flatbreads of your choice like rotis, parathas, naan, methi thepla or steamed rice.
Notes
- I have added just basic masalas as it is extremely hot and humid and we did not want a rich curry with too many masalas. Add coriander powder, roasted cumin and amchur powder in case you like.
- Adjust red chilli powder quantity according to your spice tolerance. For greater colour, you can opt for kashmiri lal mirch powder.
- The sabzi stays fresh in the refrigerator for 48 hours. However, I only make small batch good enough for the both of us at home.
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Vidya Narayan
I love Turai.. Simple veg with lots of health benefits. Yours looks mouth watering .. Loved the detailed recipe . Very well written.
Thank you Ruchi and I totally agree on the health benefits. Glad you liked the post.