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 Benefits of Turai, Ridge Gourd

  Last Updated : Mar 26,2019

5/5 stars      2 REVIEWS

Benefits of Turai, Benefits of Ridge Gourd

Grains and masalas are usually stocked, but fruits and vegetables are ingredients which we need to buy fresh on daily or weekly basis. If we are asked to name a few vegetables which appeal to most family members - cabbage, cauliflower, brinjal, ladies finger and probably French beans may appear as favourites. Ridge gourd, as a vegetable, though doesn’t appeal to many, it has a few health benefits to its credit. 

It’s a dark green vegetable with white pulp inside. Ridge gourd gets its name from its vertical ridges. Before using, the ridges are lightly peeled off, as some find it irritating to the throat. The remaining green peel is usually not peeled off. Since the vegetable is quite spongy, it’s usually cut into chunks, big pieces or thick slices and used to make subzis. Very small pieces might render a mushy vegetable after cooking.

6 Health Benefits of Ridge Gourd

1Weight Loss : This gourd is absolutely low in calories and carbs, thus making it a very virtuous choice for those on low-cal and low-carb diet. It has a high moisture content and decent amount of fiber. All this together helps to satiate you for long hours while consuming just a few calories (15 calories / cup). 

2Digestive Benefits : Since this vegetable is full of moisture and fiber with negligible fat, it’s a boon for digestive system too. Water and fiber are 2 key nutrients for easy movement of bowel. So in other terms it facilitates bowel movement and helps prevent constipation

3Anti-diabetic Effect : The low carb count of ridge gourd coupled with insulin-like peptides it contains, qualifies this vegetables as diabetic-friendly. It can safely be added to a diabetic menu. Consuming ridge gourd regularly can help to maintain blood sugar levels. 

4Immune Booster : The good amount of vitamin C (10% per cup) and zinc (7% per cup) in ridge gourd aids in building our immunity and the ability to fight diseases and infections. A glass of ridge gourd juice has also been proven to detoxify liver. 

5Heart Protective : Its absolutely low in fat and nil in cholesterol. A subzi made with ridge gourd with minimal amount of oil is truly a welcome addition for those with heart diseases. 

6Free Radical Scavenger : The vitamin C in ridge gourd also helps to ward off the harmful free radicals from the body, which are one of the major causes of chronic diseases like cancer, diabetes, heart disease etc. Thus it works towards a healthy YOU.

Ridge gourd has a very mild flavour and it blends well with most spices you add to it. Try a few of our creations made using this gourd….

1. Masalewali Turai

2. Turai aur Moong ki Dal

3. Turai Stir-fry

4. Turai Onion vVegetable

5. Ridge Gourd and Amaranth Shaag

6. Ridge Gourd and Dill Soup

7. Ridge Gourd Chutney

Other names of Ridge Gourd

Botanical name : Luffa Acutangula

Hindi : Turai

Gujarati – Turiya

Marathi – Dodka

Bengali : Jhinga

Odiya : Janchi

Tamil : Pirkkankai

Telugu : Beera kaya

Malayalam : Peechinga

Kannada : Heeraikai

Punjabi : Kali tori

Kashmiri : turrel

Nutritive Information for Ridge gourd:

1 Cup of chopped ridge gourd is about 86 grams
RDA stands for Recommended Daily Allowance.

Energy - 15 calories
Protein – 0.4 g
Carbohydrate –2.9 g
Fat – 0.08 g
Fiber – 1.6 g

See full nutritional details of ridge gourd in Ridge Gourd glossary click here.

benefits of turai ridge gourd

 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.
 by Tarla Dalal
Turai is disliked by many of us due to its unusual appearance. It is actually one of those vegetables that absorbs other flavours beautifully and has been made more delicious and nutritious by addition it to moong dal. Moong dal is one of the easiest dals to digest and also provides plenty of proteins and iron.
 by Tarla Dalal
An innovative way to enjoy turai with traditional pulses sprinkled with coconut.
 by Tarla Dalal
Turai, a vegetable that is low in calories and carbohydrate, is combined with onion and flavoured with ginger and garlic to make a simple dish ideal for those of us who like simple flavours. Though the recipe says to use peeled turai feel free to use them unpeeled to take advantage of the fibre content present in the peel. Serve this dish with hot phulkas and a salad.
 by Tarla Dalal
This Bengali-style subzi features a unique combination of veggies, simply but tastily flavoured with everyday ingredients. Iron-rich chawli leaves come together with ridge gourd, which gives not just more nutrition but also a good texture and volume to the subzi. The duo is aptly flavoured with a tempering of cumin seeds, and a dash of common but effective taste-givers like onions, tomatoes, garlic paste and spice powders like garam masala. The resulting flavour and texture of the Ridge Gourd and Amaranth Shaag Bhaja is very pleasing to the palate, and this does turn out to be a very popular way to top up your iron reserves!
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 by Tarla Dalal
Tender ridge gourd and fresh, fragrant dill leaves pair excellently in this soup. Milk and fresh cream blended in with cooked ridge gourd and dill results in a creamy texture that is hard to beat in terms of taste. Mildly seasoned with salt and pepper, this soup has excellent medicinal properties as well. The soup tastes best when served with a dollop of fresh cream, and crunchy toast.
 by Tarla Dalal
South Indians often combine roasted dals with sautéed veggies to make delicious chutneys, which go very well with idlis, dosas, puris and just about any snack. To enjoy these chutneys the traditional way, mix them with steaming hot rice topped with a dash of til oil or ghee, and relish with roasted urad papads. Here is how to make Ridge Gourd Chutney in this fashion. You will love this method of including ridge gourd in your diet, and surely want to explore similar chutneys with other veggies too.
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Benefits of Turai, Ridge Gourd
 on 29 Jun 21 12:57 AM

I cooked those Ridged gourd as a masala dry Sabzi but I peeked the skin it’s so tasty I am going to cook again very healthy tips you had given next time I try to cook with skin hope my husband likes it 🙏🙏
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Tarla Dalal    Thank you for your feedback. Please try the recipe and share your comments with us.
01 Jul 21 08:16 PM
Benefits of Turai, Ridge Gourd
 on 16 Mar 19 11:48 AM

Enjoyed the recipe
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Tarla Dalal    Thanks for your feedback.
18 Mar 19 09:45 AM