Tori Ki Sabji Recipe: A Healthy And Delicious Veggie To Try

Growing up, tori ki sabji would be one dish every kid would hate eating. But, now that we’ve all grown up, the benefits and nutrition it holds in terms of weight management or even health, have given us aback.

Other names for tori include turai and nenua. In English, it’s referred to as ridge gourd. It is packed with nutrients and offers a number of health advantages, including the promotion of weight loss, immune enhancement, blood sugar regulation, etc.

Since the gourds’ fiber digests slowly, eating them makes you feel fuller for longer. By incorporating low-calorie, high-fiber items into your diet, you can avoid snacking on harmful foods and reduce your between-meal appetite. 

Let’s Get Cookin’!!

What Is Tori Ki Sabji?

Luffa, the scientific name for ridge gourd, is a member of the cucumber family. In Vietnam, China, and India, this vegetable is well-liked. Sinqua or Chinese Okra are other names for it.

It is recommended to consume this vegetable while it is still young and green. Ridges that run the length of its surface are present. It features small, delicate seeds and smooth, crisp flesh.

How to Make Tori Ki Sabji 

1. Heat oil in a pan or kadai over medium heat. Add cumin seeds and let them splutter.
2. Add chopped onions and sauté until they turn translucent.
3. Add the garlic and green chilies. Sauté for a minute until the raw smell disappears.
4. Add chopped tomatoes and cook until they become soft and mushy.
5. Add turmeric powder, red chili powder, coriander powder, and salt. Mix well and cook for a couple of minutes.
6. Add the chopped tori pieces to the pan and mix them with the spices.
7. Cover the pan and let it cook on low heat for about 10-15 minutes or until the ridge gourd is tender.
8. Stir occasionally to prevent sticking to the bottom. If needed, you can add a little water to prevent drying.
9. Once the tori is cooked, sprinkle garam masala and mix well.
10. Remove from heat and garnish with fresh coriander leaves.

Tori Ki Sabji Nutrition And Benefits

1. With only 20 calories per 100 g, ridge gourd is one of the lowest-calorie vegetables. Its delicate, sponge-like flesh is high in antioxidants and has a modest level of vitamins and minerals.
2. Due to its smooth flesh and high dietary fiber content, luffa promotes simple digestion and the simple passage of food through the colon. As a result, it aids in the relief of constipation and stomach issues.
3. It promotes weight loss since it is low in calories, saturated fat, and cholesterol. Additionally, it naturally purifies the blood and lowers blood sugar levels.
4. Along with some healthy yoga moves, pregnant women should eat ridge gourd as it provides folates, which are good for mothers and babies.

Nutritional Facts Of Tori Ki Sabji Recipe

Ridge gourd is known for its high fiber content, which can aid in digestion and promote a feeling of fullness, potentially supporting weight management. It is also a good source of antioxidants and may have anti-inflammatory properties.

Nutrients	Value
Calories	20 calories
Carbohydrates	4.4 grams
Protein	1.2 grams
Fat	0.2 grams
Fiber	0.5 grams
Calcium	20 milligrams

Other Indian Recipes From Fitelo’s Kitchen

Check out the below recipes that taste Masaledar and are famous in Indian cuisine.

Shahi Paneer Recipe Without Butter And Cream ( 200 Kcal)

Bhindi Fry Recipe: Bhindi Ki Sabji For Weight Loss [Crispy And Cruncy]

Bhindi Do Pyaza Recipe: Healthy Stir Fried Okra [Restaurant Style]

Shradha’s Weight Loss Transformation Which Went To M From XXL

Shradha from Rotak had a fitness goal that she thought to achieve and which she did also. So, here is a motivational story for you of Shradha’s weight loss transformation which will surely inspire you to take a step towards a healthy lifestyle.

Shradha’s Weight Loss Transformation: 20 Kg Gone In 120 Days

Fun Fact

Bread is any type is still BREAD! Whether it be white bread or multigrain bread, it is still high in carbs and low in protein. 

Frequently Asked Questions

Is Tori Ki Sabji Good For Weight Loss?

Yes, it is. Because it is high in fiber, hence it helps in proper weight loss management too.

Can Tori Sabji Reduce Belly Fat?

Yes, tori ki sabji is an excellent veggie for your gut! Hence, it helps with digestion and easy belly fat reduction too.

Is Tori Ki Sabji Good For Health?

Yes, it definitely is! It helps your body fight inflammation, helps control diabetes, and prevents premature greying too.

Contact Us Today

We’re never leaving you hanging with doubts, queries, as well as confusing questions. We understand how all this information gets overwhelming as well as a little confusing on your way to a healthy lifestyle. Hence, you can always contact us at any time as our experts are here to guide you 24/7. Also, we will help you achieve your weight loss goals.

Disclaimer

This blog post was written to help you make healthy and better food choices. So, be aware and take care. The important thing to consider is your health before starting a restrictive diet. Always seek advice from a doctor/dietitian before starting if you have any concerns.

Eat Healthy, Live Healthy as well as Enjoy a long happy life