Growing up, Turai is one vegetable all the kids would avoid. So I literally never ate this curry all the way until 6 years back. My mom had come to help out after my daughter was born. Right after delivering a baby, in North India they recommend to eat vegetables and lentils which are easy to digest such as Bottle gourd (lauki), Ridge gourd (turai), spinach saag, and lentils such as split moong dal. So I was left with no choice, I had to eat all the things good for me and the baby 🙂 But guess what, I totally started enjoying this Ridge Gourd Curry, so much that I would make it all the time even five years later! So I want to share this deliciousness with you all. If you have tried the Lauki (Bottle gourd curry) that I shared last year, you will love this one too! This curry goes well with both roti and rice. This curry is called Turai ki subzi (Tori, Turiya) in North India, Beerakaya Curry in some parts of South India. This exact same method can be used to make a curry with Sponge Gourd, called Gilki ki Subji in Hindi or with Zucchini, also called Courgette.
What is Ridge Gourd?
Ridge Gourd, which has the scientific name Luffa is a part of the cucumber family. This vegetable is popular in India, China and Vietnam. It is also called Chinese Okra or Sinqua. It is best to eat this vegetable when it is young and is still green. Its surface is covered with ridges that run along its length. It has a smooth yet crunchy flesh and tiny soft seeds. Interesting fact: A matured and dried version of this plant is used to make the Loofah or kitchen sponge.
Ridge gourd nutrition & benefits
Ridge gourd is a very low calorie vegetables with just 20 calories per 100 g. It’s delicate, sponge-textured flesh consists of moderate levels of minerals and vitamins in addition to being rich in antioxidants. Being rich in dietary fibers and smooth flesh, luffa facilitates easy digestion and easy movement of food through the bowel. Thus, it helps in relieving indigestion and constipation problems. It is low in saturated fat, cholesterol and calories that aids in weight loss. It is also a natural blood purifier & helps reduce sugar levels. Fresh pods of ridge gourd contain folates, which are beneficial to expectant mothers.
After seeing all the health benefits of ridge gourd, we have added it even more regularly to our shopping list. I hope you enjoy it too!
How to peel and chop Ridge Gourd?
Firstly always buy fresh, tender ridge gourd. Choose immature, green, firm pod with long intact, healthy stem. There should be ridges or lines on the body, but they should not be too bumpy or defined, which is a sign of matured ridge gourd. Store ridge gourd in the vegetable section in your refrigerator. It is best to use ridge gourd within 2-3 days after buying. I prefer to use a peeler to peel the ridge gourd. You can scrape with a knife too, but the peeler is much easier. You want all the rough ridges or lines to be peeled completely. Then cut it into half lengthwise and chop it into small pieces which can be added to the curry.
How to make Ridge Gourd Curry in Pressure Cooker?
This Ridge Gourd curry (Turai ki subzi) uses very basic ingredients and spices. Mix in the lime juice. I find lime juice a must add in this curry. You can also add dry mango or amchur powder in place of lime juice. Garnish with cilantro and enjoy! We served this Turai curry with spinach roti (Indian flatbread) and basmati rice! Check out other healthy curry recipes I have posted in the past:
Aloo Matar (Potato & Peas Curry) Saag Paneer Pumpkin Curry Lauki Chana Dal Meal Maker / Soya Chunks Curry
