Turai Rice Soup Recipe


Recipe by Sahil

turai rice soup

Cooking Time

15 minutes

Total Time

25 minutes

  • Panch Phoran - 1 tsp
  • Ridge gourd - 2 nos (cut into medium cubes)
  • Lemon Slices
  • Basmati rice (soaked) - 2 cups
  • Olive Oil
  • Dried Red chillies
  • Crushed black peppercorns - ½ tsp
  • Red Pumpkin Cubes - 1 no
  • Fresh Coriander leaves
  • Potato - 1 no (cut into medium cubes)
  • Onion (chopped) - 1 no
  • Turmeric powder - ¾ tsp
  • Salt to taste
  • The best part about this Turai Rice Soup Recipe is that it is extremely low in calories and also high in fiber. So, what is stopping you from trying our very own turai rice soup recipe?

    turai rice soup
    • Heat oil in a non-stick pan, add panch phoran and sauté for 10 seconds.
    • Add red chilies and sauté for 30 seconds.
    • Add garlic and also sauté for a minute.
    • Then, add onion and sauté till it turns translucent.
    • Add potato, red pumpkin, ridge gourd, turmeric powder, crushed black peppercorns, and salt, and then mix well.
    • Drain the rice and add to the pan with two liters of water and mix well and cook till rice and vegetables are cooked.
    • Then, add coriander leaves and lemon juice and mix well.
    • Now, transfer into a serving bowl and serve hot.

    Health benefits of Turai Rice soup

    • The significant amounts of vitamin A in ridge gourd or turai, in the form of beta carotene, contribute to improving eyesight.
    • Also, turai or ridge gourd is high in iron. It can help cure anemia, caused due to iron deficiency.
    • Fenugreek present in Panch phoran is beneficial to keeping blood sugar in control. It is helpful for people with diabetes.
    • Also, fennel seeds or saunf help lower blood pressure, and cardiac issues, and improve immunity.
    • Pumpkin is a good source of potassium, vitamin C, fiber, and antioxidants, which makes it healthy for heart health.
    • Also, red pumpkin is high in vitamins A and C, which can help boost your immune system.

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    Can you which is guess the most commonly used spice worldwide as the natural and fastest fat burner? No? Read this post to know what we are talking about 😉

    Frequently Asked Questions

    Is Turai Good for Weight Loss?

    Including Turai n your meal can help to improve digestion, leading to high metabolism and speedy weight loss. The compounds present in it can prevent the accumulation of fat in the body tissue. Moreover,the veggie helps to control blood sugar levels and manage cholesterol levels.

    Can I Eat Rice for Weight Loss?

    Studies that have analyzed the effects of serving size have shown that reducing the size of the rice bowl reduces calorie intake, body weight, and blood sugar levels ( 28 ). Therefore, rice can be weight-loss-friendly or calorie-dense, depending on the serving size.1

    Contact us

    Looking to lose weight from the comfort of your home? So, for any query or in case you are looking for online nutrition consultation, reach out to us at +919402850007.


    Please make sure to consume this Turai Rice Soup Recipe under the guidance of a dietitian/nutritionist.

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