Anupama's Kitchen
Ridge Gourd or Turiya Vegetable
Ridge gourd, Turiya or Shirale has ridges and is a dark green vegetable with white pulp and seeds inside. In India, we make various dishes from this awesome low calories, low carb vegetable such as this vegetable dish with potatoes and tomatoes, Turiya chutneys, Turiya with dal, stuffed ridge gourds, Turiya sitr fry vegetable, and Turiya ridges with coconut, plus many more recipes.
Ridge Gourd can help to maintain blood sugar levels and it is certainly low in fat and extremely low in cholesterol. It is high in water content which helps to relieve constipation. Ridge gourd is extremely rich in dietary fibers and is high in Vitamin-C, zinc, iron, riboflavin, magnesium, and thiamine, etc.
Mostly, for vegetable dishes, non-bitter or sweet variety of Ridge Gourd is used while for medicinal purpose, bitter variety is used. When choosing for Turiyas, please look for young and tender fruits as they will contain less mature seeds and reveal as less bitter in taste.
For postpartum moms, you can make this recipe after 15 days of delivering a baby. For pregnant moms, you can make this every 15 day. But, please make sure to add ginger, garlic, hing and garam masala and make sure the dal is cooked completely for easy digestion.
Prep Time
20 Minutes
Cook Time
30 Minutes
Serving Size
Serves 5-6
Ingredients
- 3 Medium sized Turiyas or Ridge Gourds
- ¼ Cup Cooked Chana Dal or Bengal Gram (Brown Chickpeas – Split and Skinned)
- 1 Medium Golden Potato, Boiled and Cubed
- 1 Medium Tomato, Chopped
- 1 Medium Onion (Finely Chopped)
- 2 Teaspoons Ghee
- 2 Garlic Cloves (Finely Chopped)
- ½ Teaspoon Mustard Seeds
- 3 Curry Leaves (Optional)
- ½ Teaspoon Turmeric
- ¼ Teaspoon Hing Powder
- 1 Teaspoon Red Chili Powder
- 1 Teaspoon Garam Masala Powder (I make my own or Wholefoods’ Organic Garam Masala).
- Freshly Chopped Cilantro
- Fresh Coconut (Optional)
- Salt as Required
- 1 Cup Water
Instructions
- STEP 1 – Prepare Turiya or Ridge Gourd
- Rinse Turiya or Ridge Gourd under water. Using a peeler, skin out the ridges and level the skin out along all the ridges. Please do not throw away the ridges and skin. Keep it aside. I will be teaching you how to make a stir-fry vegetable from the ridges next time.
- Cut the Ridge Gourd in half and then lengthwise. If the seeds are mature, then please scoop them out before cutting the Ridge Gourd into cubes. Just try to keep white flesh inside intact. If the seeds are small, then no need to remove the seeds and cut the Ridge Gourd in cubes.
- STEP 2 - Heat Spices in Ghee
- Place a heavy pan on low heat, add ghee until it melts.
- Add mustard seeds, curry leaves, and chopped garlic.
- Once the seeds begin to pop, add hing and turmeric. Stir well.
- Add red chili powder and Garam Masala powder.
- Stir well and let simmer for 30 seconds, be mindful not to burn. Nice aroma will come when it is ready.
- Add chopped onions and sauté them till they become translucent
- Add chopped tomatoes and let it simmer for 1-2 minutes.
- STEP 3 - Final Preparation
- Add all Ridge Gourd pieces to ghee and spices. Add salt and water as required, stir well. Cover the pan with lid. Simmer for 5 mins and check it.
- Let it cook 5 minutes more with a covered lid.
- Add boiled potatoes and cooked Chana dal to the above mixture. Let the mixture cook for another 5 to 7 minutes.
- Add fresh chopped cilantro and fresh grated coconut.
- Serve with hot basmati rice, roti, chapati or nan, etc.