Nutritional Facts of Masale Wali Turai, Turai ki Sabzi, Calories in Masale Wali Turai, Turai ki Sabzi

by Tarla Dalal
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How many calories does one serving of Masale Wali Turai have?

One serving of Masale Wali Turai gives 59 calories. Out of which carbohydrates comprise 29 calories, proteins account for 6 calories and remaining calories come from fat which is 25 calories. One serving of Masale Wali Turai provides about 3 percent of the total daily calorie requirement of a standard adult diet of 2,000 calories.

Click here to view. Turai ki sabzi recipemasale wali turai recipe | turai ki sabzi | healthy turai ki bhaji | ridge gourd vegetable .

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. 

Masale wali 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.

Is Masale wali Turai healthy?

Yes, this is healthy. But restrictions apply to some.

Let's understand the Ingredients.

What's good.

1. Turai (Ridge Gourd ) : 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. 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. See detailed benefits of turai ridge gourd

2. Tomatoes : Tomatoes are extremely rich source of Lycopene. Tomatoes are a powerful antioxidant, super rich in Vitamin C, good for heart. Tomatoes are a Pregnant women's friend and are rich in Folate or Folic Acid which helps your body to produce and maintain new cells, especially red blood cells. Read about 13 amazing benefits of tomatoes.   

3. Onions (pyaz, kanda) :  Raw onions are a very valuable source of vitamin C – the immune building vitamin. Along with other phytonutrients from onions, it helps to build WBC (white blood cells) which serves as a line of defence against illness. Yes, it’s a source of many antioxidants, the most important one amongst them being Quercetin. The quercetin in Onions promotes production of HDL (good cholesterol) and lowers total cholesterol in the body. The sulphur in onions act as a blood thinner and prevents blood clotting too. This in turn would lower blood pressure and good for heart diabetics. Read the benefits of onions

4. Coriander (kothmir, dhania) : Coriander is a fresh herb often used as a flavour enhancer in Indian cooking. It is mainly used as a garnish. This is the best way to use it - no cooking. This preserves its vitamin C content which helps to build our immunity and bring that sparkle to the skin. The antioxidants vitamin Avitamin C and the quercetin present in coriander works towards strengthening our immune system. Coriander is a fairly good source of iron and folate – the 2 nutrient which help in the production and maintenance of red blood cells in our blood. Good for reducing cholesterol and good for diabetics. Read 9 benefits of coriander to understand details. 

Can diabetics, heart patients and over weight individuals have Masale wali Turai  ?

Yes, this recipe is good for diabetics, heart and weight loss. 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. Its absolutely low in fat and nil in cholesterol.

What is a healthy accompaniment to the Sabzi? Have healthy rotis or parathas.

We suggest a bajra roti, jowar rotiradish nachni roti recipe , basic ragi roti recipe, and whole wheat roti to make a healthy combination.

Plain Ragi Roti, Plain Nachni Roti

Plain Ragi Roti, Plain Nachni Roti

Can healthy individuals have Masale wali Turai ?

Masale wali Turai – A Healthy Sabzi for Healthy Heart

1.      Turai is a vegetable, which doesn’t appeal many, but it shows up high on nutrition count. 

2.      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. 

3.      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

4.      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. 

5.      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.

6.      Enjoy this healthy subzi with whole wheat phulkas.  

Masale Wali Turai is high in

1. Vitamin C :  Vitamin C is a great defence against coughs and colds.

Note : a recipe is deemed high in a Vitamin or mineral if it meets 20% and above the recommended daily allowance based on a 2,000 calorie diet.

How to burn 59 calories that come from Masale Wali Turai?

Walking (6 kmph) = 18 mins

Running (11 kmph) = 6 mins

Cycling (30 kmph) = 8 mins           

Swimming (2 kmph) = 10 mins

Note: These values are approximate and calorie burning differs in each individual.

Value per serving% Daily Values
Energy59 cal3%
Protein1.4 g3%
Carbohydrates7.2 g2%
Fiber2.8 g11%
Fat2.8 g4%
Cholesterol0 mg0%
Vitamin A398.7 mcg8%
Vitamin B1 (Thiamine)0.1 mg10%
Vitamin B2 (Riboflavin)0.1 mg9%
Vitamin B3 (Niacin)0.6 mg5%
Vitamin C32.2 mg81%
Vitamin E0 mg0%
Folic Acid (Vitamin B9)31.8 mcg16%
Calcium65.7 mg11%
Iron1 mg5%
Magnesium30 mg9%
Phosphorus41.4 mg7%
Sodium15.3 mg1%
Potassium194.6 mg4%
Zinc0.3 mg3%
Percent Daily Values are based on a 2000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
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