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Tori ki sabzi
  • Serving Size 1 Small Cup (100 g)
  • Calories66.5 kcal
  • Carbs2.3 g (9.1 kcal)
  • Protein1.5 g (5.9 kcal)
  • Fats5.7 g (51.4 kcal)

Tori ki sabzi recipe

Ridge gourd curry is a good source of dietary fiber, vitamin C, vitamin E, and an excellent source of vitamin D. It helps in weight loss and strengthens bones.

Cooking time: 15 minutes

Serves: 3 persons

Ingredients
Ridge gourd
250 Grams
Chillies green - all varieties
5 Grams
Coriander leaves
1 Table Spoon
Curry leaves
5 Grams
Cumin seeds
0.5 Tea Spoon
Mustard seeds
0.5 Tea Spoon
Rice bran oil
1 Table Spoon
Salt
0.5 Tea Spoon
Red chilli powder
0.5 Tea Spoon
Instructions
1
Chopping
Peel the ridge gourds and chop them into small pieces
2
Cooking
Heat one tablespoon oil in a nonstick pan, add the mustard seeds, cumin seeds, curry leaves, and green chilies. Saute them until the seeds start spluttering. Add the chopped ridge gourd to the pan and cook the ridge gourd for 10 minutes. Once the pieces are tender add salt along with red chili powder. Mix the ingredients well and allow them to cook for 5 more minutes.
3
Serve
Once the curry is done garnish with coriander leaves and serve with hot rice and ghee.
Nutrition Label

Tori ki sabzi

  • Serving Size1 Small Cup (100 g)
  • Calories66.5 kcal
  • Carbs2.3 g
  • Fiber2.7 g
  • Sugar0.6 g
  • Protein1.5 g
  • Fat5.7 g
  • Saturated fat1.1 g
  • Mono unsaturated fat2.2 g
  • Poly unsaturated fat2.0 g
  • Cholesterol0.0 mg
  • Sodium335.3 mg

Glycemic Index

30 Low
Low
Medium
High

Low glycemic impact due to fat and fiber slowing carbohydrate absorption.

How to flatten the spike

  • Add a protein source like dal, paneer, or yogurt
  • The fiber content helps moderate blood sugar spikes

Compare & Substitute

NutrientTori ki sabziBeerakaya Chana Dal KuraDodakyachya Alyachya Dalachya curryPeechu chan parippu curry
Calories66.5 kcal87.7 kcal87.7 kcal87.7 kcal
Carbs2.3 g9.1 g9.1 g9.1 g
Protein1.5 g4.4 g4.4 g4.4 g
Fat5.7 g3.8 g3.8 g3.8 g
Fiber2.7 g4 g4 g4 g
Sugar0.6 g0.5 g0.5 g0.5 g
Sodium335.3 mg171.5 mg171.5 mg171.5 mg
Cholesterol0 mg0 mg0 mg0 mg

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