Nutrient information for ½ katori | |||
Energy (Kcal) | Protein (g) | Carbohydrate (g) | Total Fats (g) |
71 | 1.7 | 5.6 | 4.4 |
2-3 katoris
30 minutes
- If you are prescribed 1200 kcal, 1400 kcal, 1600 kcal, 1800 kcal, you can consume: ½ katori
- If you are prescribed 2000 kcal, you can consume: 3/4 katori
- 3.5 cups ridge gourd (torai), cut into cubes
- 3/4 medium onion, finely chopped
- 1/2 medium tomato, finely chopped
- 2 whole green chilli, thinly sliced (optional)
- 4 tsp mustard oil
- 3 cups water
Dry Spices
- 1/2 tsp cumin seeds
- 1/8 tsp asafoetida (hing)
- 1/8 tsp turmeric powder
- Use minimal amount of salt
- Peel and wash torai (ridge gourd) and cut it into cubes.
- Peel, wash, and chop the onion, tomato then slice the green chillies.
- Heat mustard oil in a pan over medium heat. Add cumin seeds and let them splutter. Toss in asafoetida (hing) and sauté briefly until fragrant.
- Add the chopped onions and green chillies, sautéing until the onions become translucent. Add turmeric powder and mix well.
- Add the chopped torai (ridge gourd), mix well to coat with the spices.
- Cover the pan and cook on medium-low heat for about 8-10 minutes, stirring occasionally, until the torai is tender.
- Add chopped tomatoes and a minimal amount of salt, adjusting to taste. Mix well and continue to cook uncovered for another 3-4 minutes until the tomatoes soften and the sabzi is fully cooked.
- Remove from heat and transfer the torai sabzi to a serving dish.
- Serve hot with roti or rice as a side dish