Masale Wali Turai, Turai ki Sabzi
by Tarla Dalal
masale wali turai recipe | turai ki sabzi | healthy turai ki bhaji | ridge gourd vegetable | with 23 amazing images.
Perked up with peppy tomato pulp and a variety of spice powders, Masale wali Turai is a quick and easy subzi that will top the Indian culinary charts.
Masalewali turai is a very simple and quick Indian semi dry sabzi, which can be cooked once in a week to be relished in either meal. The ingredients used in masale wali turai are very basic and are available in every household. To make turai ki sabzi, heat the oil in a non-stick kadhai, add the cumin seeds and sauté on a medium flame for 30 seconds. Add the onions and sauté on a medium flame for 1 minute. Add the turmeric powder, ginger, green chillies and 1 tbsp of water and sauté on a medium flame for one minute. Add the tomato pulp, mix well and cook on a medium flame for 2 minutes, while stirring occasionally. Add the coriander-cumin seeds powder, chilli powder and dried mango powder, mix well and cook on a medium flame for 1 minute. Add the ridge gourd and salt and mix well. Cover with a lid and cook on a medium flame for 8 minutes or till the ridge gourd is cooked, while stirring occasionally. Serve ridge gourd vegetable hot garnished with coriander.
Let’s see why this is a healthy turai ki bhaji. This ridge gourd is absolutely low in calories and carbs, thus making it a very virtuous choice for those on low-cal and low-carb diet. Consuming ridge gourd regularly can help to maintain blood sugar levels and hence diabetic friendly.
As turai ki bhaji is a semi dry sabzi, you can carry it along in your lunch box to your work place or make it part of a low calorie Indian dinner. You can relish turai ki sabzi with paratha, roti or chapati. This turai ki sabzi has a very appetizing aroma and flavour that nobody can resist. Amazingly, this turai ki sabzi uses only common, everyday ingredients that you don’t have to think twice about.
turai is grown in many parts of South India, Maharashtra and also in Madhya Pradesh. Most dieticians will advise you to add the ridge gourd skin to your diet. It’s the most nutritive element of the vegetable. In Karnataka, Turai bajji is made with the skin of Turai, In Maharashtra the skin is combined with peanuts to make a chutney.
Enjoy masale wali turai recipe | turai ki sabzi | healthy turai ki bhaji | ridge gourd vegetable | with detailed step by step recipe photos.
Masale Wali Turai, Turai ki Sabzi recipe - How to make Masale Wali Turai, Turai ki Sabzi
Preparation Time: Cooking Time: Total Time:
Makes 4 servings
For Masalewali Turai
2 cups thickly sliced ridge gourd (turai)
2 tsp oil
1/2 tsp cumin seeds (jeera)
1/2 cup chopped onions
1/4 tsp turmeric powder (haldi)
1 tsp grated ginger (adrak)
1/2 tsp finely chopped green chillies
1 3/4 cups fresh tomato pulp , refer handy tip
1 1/2 tsp coriander-cumin seeds (dhania-jeera) powder
1 tsp chilli powder
1 tsp dried mango powder (amchur)
salt to taste
For The Garnish
2 tbsp finely chopped coriander (dhania)
For masalewali turai
- For masalewali turai
- To make {span class="bold1"}masalewali turai{/span}, heat the oil in a non-stick kadhai, add the cumin seeds and sauté on a medium flame for 30 seconds.
- Add the onions and sauté on a medium flame for 1 minute.
- Add the turmeric powder, ginger, green chillies and 1 tbsp of water and sauté on a medium flame for one minute.
- Add the tomato pulp, mix well and cook on a medium flame for 2 minutes, while stirring occasionally.
- Add the coriander-cumin seeds powder, chilli powder and dried mango powder, mix well and cook on a medium flame for 1 minute.
- Add the ridge gourd and salt and mix well. Cover with a lid and cook on a medium flame for 8 minutes or till the ridge gourd is cooked, while stirring occasionally.
- Serve the {span class="bold1"}masalewali turai{/span} hot garnished with coriander.
Like Masale wali Turai
- Like masale wali turai recipe | turai ki sabzi | healthy turai ki bhaji | ridge gourd vegetable | then see our other collection of healthy dry sabzi recipes.
Masale wali turai recipe
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To make masale wali turai recipe | turai ki sabzi | healthy turai ki bhaji | ridge gourd vegetable | wash and remove the stem from the ridge gourd.
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Lightly scrape, peel the skin and discard it.
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Place the turai on a chopping board and thickly slice it. Keep aside.
- Also, chop the onions, green chillies and grate ginger.
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We will also be adding some fresh tomato pulp, you can refer this Homemade Tomato Puree recipe with detailed step by step images.
How to make masala wali turai
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To prepare masale wali turai recipe | turai ki sabzi | healthy turai ki bhaji | ridge gourd vegetable | heat the oil in a non-stick kadhai.
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Once the oil is hot, add the cumin seeds and sauté on a medium flame for 30 seconds.
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Add onions.
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Sauté on a medium flame for 1 minute or until onions are light brown and soft.
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Add turmeric powder.
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Add ginger and green chillies. You can even make use of.
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Add 1 tbsp of water to prevent the spices from burning and sauté on a medium flame for 1 minute.
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Add tomato pulp.
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Mix well and cook on a medium flame for 2 minutes, while stirring occasionally.
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Add coriander-cumin seeds powder. We prepare dhania-jeera powder at home using this recipe of.
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Add chilli powder. Add more or less as per the spice you can handle.
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Add dried mango powder. Alternatively, you can make use of lemon juice or chaat masala if amchur is not available.
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Mix well and cook on a medium flame for 1 minute.
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Add ridge gourd.
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Add salt and mix well.
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Cover with a lid and cook on a medium flame for 8 minutes or till the ridge gourd is cooked, while stirring occasionally.
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Serve masale wali turai | turai ki sabzi | healthy turai ki bhaji | ridge gourd vegetable | hot garnished with coriander.
- You can also prepare Turai Onion Vegetable, Turai Aur Moong ki Dal or Stuffed Turai with Sprouted Vaal using turai.
Turai sabzi for a healthy heart
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Turai sabzi for a healthy heart. Turai is a vegetable, which doesn’t appeal many, but it shows up high on nutrition count. So make it part of your healthy eating.
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Also called as snack gourd, this vegetable is a low calorie sabzi and high fiber sabzi treat. Masale wali Turai lends about 2.8 g of fiber per serving.
- The fiber will help to maintain cholesterol levels in the body and prevent any artery blockage as well as maintain heart health. So you can gave this low cholesterol sabzi or healthy heart sabzi.
- Turai being low on glycemic index scale, this Masale weali Turai also suits diabetics. So this goes well for low glycemic index lunch or low glycemic index dinner options.
- Good amounts of tomatoes used to make fresh tomato pulp lends in vitamin A. This vitamin has a key role to play in vision. Also along with lycopene (an antioxidant present in tomato) it helps remove the harmful free radicals from the body. This will, in turn, prevent the onset of chronic diseases like heart disease, cancer etc.
- Enjoy this healthy subzi with whole wheat phulkas.
Tips for masale wali turai
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Slice the ridge gourd thickly to enjoy its mouthfeel.
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The tomato pulp used in this recipe is fresh and not the readymade tomato puree. Learn how to make Homemade Tomato Puree recipe with detailed step by step images.
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This sabzi can be cooled, packed and carried to work. You may have to add a tbsp of water and adjust the consistency of the sabzi before re-heating and serving.
| Energy | 59 cal |
| Protein | 1.4 g |
| Carbohydrates | 7.2 g |
| Fiber | 2.8 g |
| Fat | 2.8 g |
| Cholesterol | 0 mg |
| Vitamin A | 398.7 mcg |
| Vitamin B1 | 0.1 mg |
| Vitamin B2 | 0.1 mg |
| Vitamin B3 | 0.6 mg |
| Vitamin C | 32.2 mg |
| Folic Acid | 31.8 mcg |
| Calcium | 65.7 mg |
| Iron | 1 mg |
| Magnesium | 30 mg |
| Phosphorus | 41.4 mg |
| Sodium | 15.3 mg |
| Potassium | 194.6 mg |
| Zinc | 0.3 mg |
Can''t imagine turai or ridge gourd can taste so delicious.... fantastic recipe
I made this recipe.. but its mildly sweet which I didn''t want it to be.
I love all your recipes. They are simple tasty and full of flavour. Please revive old recipes of forgotten vegetables and ingredients that are good for health. Thanks
Loved it,really delicious!!!
I loved it very much.tasty and spicy. Thanks.
My family love this sabzi and specially my 5 years old daughter. Thank-you so much mam for this tasty recipe
Edited after original posting.