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Wash and peel ridgegourd
Wash the ridge gourd thoroughly, peel it and chop it into fine pieces.
Tori anda sabzi
Tori anda sabzi has 92.9 calories per serving (1 Small Cup) — that's 92 calories per 100g. It provides 4.6g protein, 3.8g carbs, and 6.6g fat. With a medium glycemic index (GI: 62), this recipe is suitable for weight loss. The 2.8g of dietary fiber per serving adds to its nutritional value. It contains anti-inflammatory ingredients like turmeric and ginger.
Track the exact calories and macros of Tori anda sabzi in the Hint app — India's comprehensive recipe and nutrition tracking platform.
- Serving Size 1 Small Cup (100 g)
- Calories92.9 kcal
- Carbs3.8 g (15.1 kcal)
- Protein4.6 g (18.6 kcal)
- Fats6.6 g (59.2 kcal)
Nutrition Label
Tori anda sabzi
- Serving Size1 Small Cup (100 g)
- Calories92.9 kcal
- Carbs3.8 g
- Fiber2.8 g
- Sugar1.2 g
- Protein4.6 g
- Fat6.6 g
- Saturated fat1.5 g
- Mono unsaturated fat2.6 g
- Poly unsaturated fat1.8 g
- Cholesterol90.4 mg
- Sodium491.2 mg
Nutrition per 100g
- Calories92.0 kcal
- Carbs3.7 g
- Fiber2.7 g
- Sugar1.1 g
- Protein4.6 g
- Fat6.5 g
- Cholesterol89.5 mg
- Sodium486.4 mg
1 serving = 101g
Cooking time: 15 minutes
Serves: 4 persons
Ingredients
Ridge gourd
200 Grams
Chillies green - all varieties
5 Grams
Curry leaves
10 Grams
Garlic big clove
5 Grams
Onion small
50 Grams
Cumin seeds
1 Tea Spoon
Turmeric powder
1 Tea Spoon
Whole egg raw
100 Grams
Rice bran oil
1 Table Spoon
Salt
1 Tea Spoon
Coriander powder
1 Tea Spoon
Instructions
1
2
Add the seasonings
Heat oil in a pan and add cumin seeds, let them splutter for a minute. Add onion, garlic, green chilies, curry leaves and fry them until the onions become soft.
3
Add ridgegourd
Now add ridge gourd, turmeric powder, salt and mix well, cover the lid and cook until the ridge gourd becomes soft and tender.
4
Add eggs
Then break the eggs in the same pan, mix well to break the egg yolks, and keep mixing until the raw smell goes out from the eggs.
5
Serve hot
Finally, add coriander powder and mix well and fry 2 more mins, then switch off the flame. Serve hot with rotis or rice.
Glycemic Index
62 Medium
Likely to produce a moderate blood glucose rise; pair with protein/fiber for better stability.
How to flatten the spike
- Pair this dish with a protein source (dal, paneer, eggs, fish, or curd).
- Add a fiber-rich side salad or non-starchy vegetables.
- Avoid combining this with another high-carb side in the same meal.
Compare & Substitute
| Nutrient | Tori anda sabzi | Hara pyaaz anda sabzi | Kanda Pat Vachanyachi Amb Andi curry | Spring onion egg curry |
|---|---|---|---|---|
| Calories | 92.9 kcal | 74.8 kcal | 74.8 kcal | 74.8 kcal |
| Carbs | 3.8 g | 2.6 g | 2.6 g | 2.6 g |
| Protein | 4.6 g | 4.3 g | 4.3 g | 4.3 g |
| Fat | 6.6 g | 5.2 g | 5.2 g | 5.2 g |
| Fiber | 2.8 g | 4.2 g | 4.2 g | 4.2 g |
| Sugar | 1.2 g | 0.3 g | 0.3 g | 0.3 g |
| Sodium | 491.2 mg | 403.8 mg | 403.8 mg | 403.8 mg |
| Cholesterol | 90.4 mg | 73.2 mg | 73.2 mg | 73.2 mg |
Health Goals Suitability
Weight Loss
At just 92.9 kcal per serving, this is an excellent choice for weight management.
Diabetes
Moderate glycemic index (GI: 62). Adding a fiber-rich side dish can help moderate the blood sugar response.
Muscle Gain
Low protein content (4.6g per serving) — not sufficient alone for muscle building. Combine with high-protein sides like paneer, eggs, chicken, dal, or a protein shake to reach 25-30g protein per meal.
Heart Health
Watch your intake — cholesterol (90.4mg) is on the higher side.
PCOS
Moderate-to-high GI (62) can spike insulin — Women with PCOS should pair this with fiber-rich vegetables and a protein source to improve the insulin response. Consider replacing refined ingredients with whole grains or millets.
Thyroid
No goitrogenic ingredients — generally safe for thyroid conditions. The iron content supports thyroid hormone production. The spices aid digestion, which can be sluggish in hypothyroidism.
Portion Guidance
Weight Loss
1 Small Cup (~101g). A light, kcal-friendly portion. Pair with roti or salad for a complete meal under 300 kcal.
Muscle Gain
1 Small Cup (~101g) plus a protein-rich addition (100g paneer, 2 eggs, or 1 cup dal) to hit 25-30g protein per meal.
Diabetes
1 Small Cup (~101g). Pair with whole wheat roti (not rice) to lower glycemic load. Eat protein and fiber portions first, carbs last.
General
1 Small Cup (~101g) provides a balanced portion. Adjust based on your daily kcal target — track accurately in the Hint app.
Recipe Modifications
Boost protein
Increase the protein portion (chicken/fish/eggs) by 50g, or serve with a side of Greek yogurt.
Lower glycemic load
Replace refined flour (maida) with whole wheat atta, or swap white rice with brown rice or millets like jowar/bajra.
Make diabetes-friendly
Replace potato with cauliflower or bottle gourd. Add a squeeze of lemon — the acidity lowers glycemic response.
Reduce sodium
Cut salt by half and boost flavor with lemon juice, fresh herbs, or amchur (dry mango powder) instead.
Meal prep friendly
Tori anda sabzi stores well for 2-3 days refrigerated. Reheat on stovetop for best texture. Prepare ingredients in advance for quick weeknight cooking.
Common Mistakes
Adding salt without measuring
Why it matters: Excess sodium increases blood pressure risk. Indian cooking already uses salt-heavy ingredients like pickles and chutneys alongside.
Fix: Use ½ teaspoon salt and taste before adding more. Account for sodium from other meal components.
Not measuring serving size
Why it matters: The nutrition values are for 1 standard serving. Eating 2-3x the serving means 2-3x the kcal (185.7-278.6 kcal).
Fix: Use the Hint app to scan and log the exact portion you eat for accurate tracking.
Pairing with another high-GI food
Why it matters: Eating rice with another starchy dish doubles the glycemic load, causing sharp blood sugar spikes.
Fix: Choose one carb source per meal. Pair with roti instead of rice, or add a protein-rich side.
Frequently Asked Questions
One serving of Tori anda sabzi contains 92.9 kcal (4.6g protein, 3.8g carbs, 6.6g fat). That's 92 kcal per 100g. You can track exact portions in the Hint app.
At just 92.9 kcal per serving, this is an excellent choice for weight management. Pair with a salad or raita for a filling, low-calorie meal.
Moderate glycemic index (GI: 62). Adding a fiber-rich side dish can help moderate the blood sugar response. The glycemic index is 62 (Medium). Always consult your dietitian for personalized guidance — Hint Premium connects you with expert dietitians.
Tori anda sabzi has 4.6g protein per serving. For a protein boost, combine with paneer, eggs, dal, or chicken.
Yes, Tori anda sabzi is light enough for dinner at 92.9 kcal. Having a lighter dinner 2-3 hours before sleep supports better digestion and weight management.
Since Tori anda sabzi is low in protein, pair it with dal, paneer, curd, or eggs. Add a fiber-rich salad for completeness. Track your full meal in the Hint app for accurate nutrition totals.
Moderate-to-high GI (62) can spike insulin — Women with PCOS should pair this with fiber-rich vegetables and a protein source to improve the insulin response. Consider replacing refined ingredients with whole grains or millets.
Scientific References
Increased dietary fiber intake is associated with lower body weight
Slavin JL (2005). Dietary fiber and body weight. Nutrition.
DOI: 10.1016/j.nut.2003.09.004Curcumin in turmeric has significant anti-inflammatory properties
Hewlings SJ & Kalman DS (2017). Curcumin: A Review of Its Effects on Human Health. Foods.
DOI: 10.3390/foods6100092Reducing sodium intake lowers blood pressure and cardiovascular risk
WHO (2012). Guideline: Sodium intake for adults and children. World Health Organization.
DOI: WHO/NMH/NHD/13.2Dietary iron from diverse food sources helps prevent iron deficiency anemia
WHO (2001). Iron deficiency anaemia: assessment, prevention, and control. World Health Organization.
DOI: WHO/NHD/01.3
