Masalewali Turai: Some veggies are very healthy but you are at a loss of ideas to include them more often in your diet.Turai is a typical example. Although rich in nutrients, it is rarely focused on because of its mushiness and lack of intrinsic flavour.

Here is a recipe that can change the scenario. Perked up with peppy tomato pulp and a variety of spice powders, Masalewali Turai is a quick and easy subzi that will top the culinary charts at home!

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Makes 4 servings

Ingredients

2 cups thickly sliced ridge gourd (turai)
2 tsp oil
1/2 tsp cumin seeds (jeera)
1/2 cup chopped onions
1/4 tsp turmeric powder (haldi)
1 tsp grated ginger (adrak)
1/2 tsp finely chopped green chillies
1 3/4 cups fresh tomato pulp , refer handy tip
1 1/2 tsp coriander-cumin seeds (dhania-jeera) powder
1 tsp chilli powder
1 tsp dried mango powder (amchur)
salt to taste

For The Garnish
2 tbsp finely chopped coriander (dhania)

Method

  1. Heat the oil in a non-stick kadhai, add the cumin seeds and sauté on a medium flame for 30 seconds.
  2. Add the onions and sauté on a medium flame for 1 minute.
  3. Add the turmeric powder, ginger, green chillies and 1 tbsp of water and sauté on a medium flame for one minute.
  4. Add the tomato pulp, mix well and cook on a medium flame for 2 minutes, while stirring occasionally.
  5. Add the coriander-cumin seeds powder, chilli powder and dried mango powder, mix well and cook on a medium flame for 1 minute.
  6. 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.
  7. Serve hot garnished with coriander.

Nutrition Value

Nutrient values per serving

Energy 59 kcal
Protein 1.3 gm
Carbohydrate 7.0 gm
Fat 2.8 gm
Vitamin C 31.9 mg
Folic acid 29.5 mcg

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