Also Known as
Description of Ridge Gourd, Turai It is a dark green, ridged and tapering pretty vegetable. It has white pulp with white seeds embedded in spongy flesh. A ridge gourd also commonly known as Turai or Turiya is a well beloved in India. Its hard skin is peeled off and chopped and cooked as desired.
Chopped ridge gourd
Chop ridge gourd by cutting them in small pieces approximately ¼ inch in diameter, although the chopped food doesn't need to be exactly the same size. If the recipe calls for the ingredients to be "coarsely chopped," make the pieces slightly larger.
Grated ridge gourd
Ridge gourd cubes
Cube turai by cutting them into uniform strips. Line up the strips with your non-working hand and cut them into square pieces. As per the recipie, chop them into particular size of the cubes, (for example, "cut into ½-inch cubes").
Sliced ridge gourd
Peel and cut ridge gourd lengthwise on all four sides, cutting around the stem, seeds, and ribs. With a sharp knife, remove any remaining rib. Slice it as desired
How to Select Ridge Gourd, Turai
Choose ridge gourd that has a deep green color, taut skin, and that are free of soft spots, blemishes and darkened areas. Their stems should be green and fresh looking. Ridge gourd should be heavy for their size and firm enough. Avoid those that have signs of decay including injuries to the skin or water-soaked areas or if they are soft and rubbery.
Culinary uses of Ridge Gourd, Turai
Indian vegetables using Turai, Ridge Gourd
Indian vegetables using Turai, Ridge Gourd are used in Konkani food, Gujarati recipes and Bengali recipes. Ridge Gourd Upkari, prepared almost daily in Konkani households, is a flavourful way of stir-frying veggies, with a traditional tempering and addition of grated coconut.
The ever popular Gujarati sabzi made of 5 vegetables, panchkutyu shaak
uses turai. The generous use of coriander, coconut and fenugreek-based muthia gives the sabzi a pleasant green colour and traditional flavour typical of grandma’s cooking.
Healthy turai Indian recipes
. Ridge gourd with poppey seeds
is a good healthy dry sabzi. Poppy seeds, generally associated with sweets and rich gravies, are a wonderful source of iron! Here, they are used along with ridge gourd to make a quick and easy subzi which is iron rich.
For those who love spicy vegetables, try the masalewali turai recipe
where turai is perked up with tomato pulp, onions and lots of spices.
· Ridge gourd can be stuffed with zesty filling made from spices like sesame seeds, coriander seeds, cumin seeds and red chillies that are roasted and ground to a fine paste along with ginger, garlic, onions and tamarind, has a mingling of flavors :- sweet-spicy-tangy. A delicious stuffed curry that goes well with both rice and rotis
· It is a tasty and nutritious addition to dal/sambhar
· Although, the most common everyday method seem to be cooking turai solo with few spices, either with or without a gravy.
· Ridge gourd is a vegetable which is cooked by Andhras usually as a pachadis, stir fry, cooked in milk or with lentils.
· Ridge gourd can be cut into slices and fired in batter like our chilli bhajjis.
· A healthier option would be to make gravy out of it. Fry some onions, tomatoes, garlic with some salt and chilli powder. Add some cubed ridge gourd and let it cook on a simmering flame. Add half a cup of milk and let the gravy thicken. After removing from flame, season and serve hot.
How to Store Ridge Gourd, Turai
Fresh ridge gourd is best stored in a refrigerator. They can be wrapped in plastic bag and will stay crisp and firm for a week.
6 Health Benefits of Ridge Gourd, Turai
1. Weight Loss : This gourd is absolutely 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).
2. Digestive 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.
3. Anti-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.
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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
4.3 mg of Vitamin C = 10.8% of RDA (about 40 mg)
28.3 mcg of Vitamin A = 0.6% of RDA (about 4800 mcg)
15.5 mg of Calcium = 1.5% of RDA (about 1000 mg)
27.5 mg of Magnesium = 7.8% of RDA (about 350 mg)
22.3 mg of Phosphorus = 3.7% of RDA (about 600 mg)
0.84 mg of Zinc = 7% of RDA (about 10 to 12 mg)
43 mg of Potassium = 0.9% of RDA (about 4700 g)
2.5 mg of sodium