Tori ki Sabzi (Ridge Gourd Stir-fry) Recipe
Tori, also known as ridge gourd, is a light and nutritious vegetable that is commonly used in Indian cuisine. It is easy to digest and has a subtle sweetness that pairs well with simple spices. This Tori ki Sabzi is a quick and healthy stir-fry that requires minimal ingredients, making it a perfect dish for everyday meals.
Let’s dive into this detailed recipe that not only retains the authentic taste but also provides variations and tips to enhance its flavors.
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Ingredients:
Main Ingredients:
- Tori (Ridge Gourd) – 500 grams (peeled and chopped)
- Onion – 1 large (finely chopped)
- Tomato – 1 medium (finely chopped)
- Green chilies – 1-2 (finely chopped)
- Garlic – 4-5 cloves (finely chopped)
- Ginger – ½ inch piece (grated or finely chopped)
Spices:
- Turmeric powder – ½ teaspoon
- Red chili powder – ½ teaspoon (adjust to taste)
- Coriander powder – 1 teaspoon
- Cumin seeds – ½ teaspoon
- Mustard seeds – ½ teaspoon
- Salt – to taste
- Garam masala – ¼ teaspoon (optional)
Other Ingredients:
- Oil – 2 tablespoons (mustard oil or any cooking oil)
- Fresh coriander leaves – for garnish
- Lemon juice – 1 teaspoon (optional)
Preparation:
Step 1: Preparing the Ridge Gourd
- Wash the ridge gourd thoroughly under running water to remove any dirt.
- Peel the skin using a vegetable peeler, removing only the hard ridges while keeping some of the skin intact for texture.
- Cut the ridge gourd into small cubes or thin slices.
Step 2: Cooking the Sabzi
1. Tempering the Oil
- Heat 2 tablespoons of oil in a pan or kadhai on medium heat.
- Once the oil is hot, add mustard seeds and cumin seeds. Let them crackle.
2. Sautéing Aromatics
- Add chopped garlic and ginger. Sauté for a few seconds until fragrant.
- Now, add the finely chopped onions and green chilies. Cook until onions turn golden brown.
3. Adding Tomatoes and Spices
- Add chopped tomatoes and cook for 2-3 minutes until they turn soft.
- Now, add turmeric powder, red chili powder, coriander powder, and salt. Stir well and cook for another minute until the spices are well blended.
4. Cooking the Ridge Gourd
- Add the chopped ridge gourd to the pan and mix everything well.
- Cover the pan with a lid and let it cook on low-medium heat for about 10-12 minutes. Stir occasionally to prevent sticking.
5. Checking and Final Touches
- The ridge gourd will release water as it cooks. If needed, cook uncovered for a few minutes to evaporate excess moisture.
- Add garam masala and mix well. Cook for another 2 minutes.
6. Garnishing and Serving
- Turn off the heat and garnish with fresh coriander leaves.
- Optionally, squeeze some lemon juice for a fresh tangy flavor.
Serving Suggestions:
- Serve Tori ki Sabzi hot with roti, chapati, or paratha for a light and satisfying meal.
- It also pairs well with steamed rice and dal for a wholesome lunch.
Tips & Variations:
✔ No Onion, No Garlic Version:
For a simple Satvik version, skip onion and garlic. Instead, add a pinch of asafoetida (hing) for flavor.
✔ Adding Potatoes:
To make the sabzi more filling, add diced potatoes along with ridge gourd. Adjust cooking time accordingly.
✔ Dry or Semi-Gravy:
If you prefer a drier sabzi, cook uncovered for a few extra minutes. For a semi-gravy consistency, add a little water while cooking.
✔ Enhancing Flavor:
For an extra kick, add a pinch of amchur (dry mango powder) or kasuri methi (dried fenugreek leaves) before turning off the heat.
Nutritional Benefits of Ridge Gourd:
- Low in Calories: Great for weight management.
- Rich in Fiber: Helps digestion and promotes gut health.
- High in Water Content: Keeps the body hydrated.
- Good for Skin: Contains essential vitamins and antioxidants.
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Conclusion:
This simple yet delicious Tori ki Sabzi is an ideal dish for those looking for a light, healthy, and easy-to-make Indian stir-fry. With its mild flavors and quick preparation time, it is perfect for daily meals. Try this recipe today and enjoy the goodness of ridge gourd with minimal effort!
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