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

Rebekah Pais

Recipe by Rebekah Pais

Tori Ki Sabji Recipe

Cooking Time

20 - minutes

Total Time

30 - minutes

  • Oil - 1 tablespoon
  • Cumin Seeds - 1 teaspoon
  • 1 - Green chili pepper
  • Onion - 1
  • Tomato - 1
  • Giner Grates - ½ tablespoon
  • Garlic minced - ½ tablespoon
  • Tori Ki Sabji Peeled - 5 Cups
  • Water - ¼ cup
  • Lime juice - 1 tablespoon
  • Cilantro (corriander) - To garnish
  • Ground Turmeric (Haldi powder) - ¼ teaspoon
  • Coriander powder (Dhaniya powder) - 1 ½ teaspoon
  • Red Chili powder (Mirchi powder) - ½ teaspoon
  • Garam Masala - ½ teaspoon
  • 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. Start the sauté function on the pressure cooker or instant pot.
    2. ginger, garlic, green chili, cumin, and oil. I made use of minced garlic and ginger. Add ginger, garlic, and chopped onions if using a paste or minced version.
    3. Add the onions and cook for three minutes.
    4. For two more minutes, add the tomatoes and seasonings.
    5. The chopped ridge gourd (turai) and water are then added. We are using a very small amount of water because cooking ridge gourd produces a lot of liquid.
    6. Now, pressure cooks in a stovetop pressure cooker for 2 whistles or for 5 minutes in an instant pot. 10 minutes after the beep, manually release the pressure to complete the cooking process.
    7. Add lime juice and combine. For me, this curry must have lime juice added. Lime juice can also be substituted with dry mango or amchur powder.
    8. Enjoy with cilantro as a garnish!

    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.

    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.

    Bottom Line

    We’ve all bid adieu to the fun childhood days. Now, it’s time to buckle up and start our journey with fibrous veggies and nutritional food for a healthy lifestyle. Tori ki sabji is one such yummy and healthy dish that can serve with yummy gut-friendly parathas to enjoy for lunch or dinner.

    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.


    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

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