Ridge Gourd Overview
Ridge gourd, also known as "turai" or "sorekai," is a green, ribbed vegetable belonging to the gourd family. It is native to Asia and is popular in Indian, Chinese, and other Asian cuisines. Ridge gourd has a mild flavor and a unique texture, making it a versatile ingredient in various dishes. It is usually cooked in curries, stir-fries, or can be used in soups and stews.
Health Benefits
- Low in Calories: Ridge gourd is low in calories, making it an excellent choice for weight management.
- High in Fiber: It is rich in dietary fiber, aiding digestion and preventing constipation.
- Hydrating: Ridge gourd has a high water content, which helps in keeping the body hydrated.
- Rich in Nutrients: It contains vitamins A, C, and B, as well as minerals like potassium and magnesium.
- Antioxidant Properties: Ridge gourd is packed with antioxidants that may help in fighting free radicals and reducing the risk of chronic diseases.
Nutritional Value (per 100g of raw ridge gourd)
- Calories: 20 kcal
- Protein: 0.6 g
- Carbohydrates: 4.2 g
- Dietary Fiber: 1.2 g
- Fat: 0.2 g
- Vitamin C: 21% of RDI
- Potassium: 8% of RDI
- Magnesium: 5% of RDI
How to Eat
Ridge gourd can be consumed in various ways:
- Cooked: It can be sautéed, steamed, or boiled.
- Curries and Sabzi: Used in traditional Indian dishes like curries and stir-fries.
- Soups: Added to soups for a nutritious boost.
- Stuffed: Ridge gourd can be hollowed out and stuffed with spiced mixtures.
- Juice: Its juice can also be consumed for health benefits.
Indian Recipes
1. Ridge Gourd Curry (Turai Ki Sabzi)
Ingredients:
- Ridge gourd: 2 medium, peeled and diced
- Onion: 1 large, chopped
- Tomato: 1 medium, chopped
- Green chili: 1, slit
- Ginger-garlic paste: 1 tsp
- Turmeric powder: 1/2 tsp
- Red chili powder: 1 tsp
- Coriander powder: 1 tsp
- Oil: 2 tbsp
- Salt: to taste
- Fresh coriander: for garnishing
Instructions:
- Heat oil in a pan. Add chopped onions and sauté until translucent.
- Add ginger-garlic paste and green chili; cook for 1 minute.
- Add diced ridge gourd, tomatoes, turmeric, red chili powder, coriander powder, and salt.
- Cook covered for 10-15 minutes until ridge gourd is tender. Garnish with fresh coriander and serve with rice or roti.
2. Ridge Gourd and Lentil Soup
Ingredients:
- Ridge gourd: 1 medium, chopped
- Moong dal (yellow lentils): 1/2 cup
- Onion: 1 small, chopped
- Tomato: 1 medium, chopped
- Ginger: 1/2 inch, grated
- Turmeric powder: 1/4 tsp
- Cumin seeds: 1/2 tsp
- Oil: 1 tbsp
- Salt: to taste
- Water: 4 cups
Instructions:
- Rinse moong dal and soak for 30 minutes. In a pot, heat oil and add cumin seeds.
- Add chopped onions and ginger; sauté until golden.
- Add tomatoes, ridge gourd, turmeric powder, and soaked dal. Mix well.
- Add water and salt. Cook until dal and ridge gourd are soft. Blend for a smooth soup if desired and serve hot.
3. Stuffed Ridge Gourd
Ingredients:
- Ridge gourd: 2 medium
- Besan (chickpea flour): 1/2 cup
- Onion: 1 small, finely chopped
- Green chilies: 2, finely chopped
- Turmeric powder: 1/2 tsp
- Red chili powder: 1 tsp
- Salt: to taste
- Oil: for frying
Instructions:
- Cut the tops of the ridge gourds and scoop out the insides.
- In a bowl, mix besan, chopped onions, green chilies, turmeric, red chili powder, and salt to make the stuffing.
- Stuff the mixture into the hollowed ridge gourds.
- Heat oil in a pan, place the stuffed gourds, cover, and cook on low heat for 15-20 minutes until cooked through. Serve hot.
4. Ridge Gourd Stir-Fry (Turai Bhaji)
Ingredients:
- Ridge gourd: 2 medium, sliced
- Onion: 1 medium, sliced
- Mustard seeds: 1/2 tsp
- Cumin seeds: 1/2 tsp
- Turmeric powder: 1/4 tsp
- Red chili powder: 1/2 tsp
- Salt: to taste
- Oil: 2 tbsp
Instructions:
- Heat oil in a pan; add mustard and cumin seeds.
- Once they splutter, add sliced onions and sauté until golden.
- Add sliced ridge gourd, turmeric powder, red chili powder, and salt.
- Cook uncovered until ridge gourd is tender and lightly browned. Serve with rice or roti.
5. Ridge Gourd with Potato
Ingredients:
- Ridge gourd: 1 medium, diced
- Potato: 1 medium, diced
- Onion: 1 small, chopped
- Tomato: 1 small, chopped
- Ginger-garlic paste: 1 tsp
- Turmeric powder: 1/2 tsp
- Cumin seeds: 1/2 tsp
- Salt: to taste
- Oil: 2 tbsp
- Fresh coriander: for garnishing
Instructions:
- Heat oil in a pan; add cumin seeds. Once they splutter, add onions and sauté until golden.
- Add ginger-garlic paste; cook for a minute.
- Add diced potatoes, ridge gourd, turmeric, salt, and chopped tomatoes.
- Cook covered for 15-20 minutes until vegetables are tender. Garnish with coriander and serve with rice.
Non-Indian Recipes
1. Ridge Gourd Stir-Fry (Chinese Style)
Ingredients:
- Ridge gourd: 2 medium, sliced
- Garlic: 3 cloves, minced
- Soy sauce: 2 tbsp
- Sesame oil: 1 tbsp
- Green bell pepper: 1, sliced
- Salt and pepper: to taste
- Sesame seeds: for garnish
Instructions:
- Heat sesame oil in a wok; add minced garlic and stir-fry for 30 seconds.
- Add sliced ridge gourd and bell pepper; stir-fry for 3-4 minutes.
- Add soy sauce, salt, and pepper; stir-fry for another 2 minutes. Garnish with sesame seeds and serve.
2. Ridge Gourd Salad
Ingredients:
- Ridge gourd: 1 medium, thinly sliced
- Cucumber: 1 medium, diced
- Cherry tomatoes: 1 cup, halved
- Olive oil: 2 tbsp
- Lemon juice: 1 tbsp
- Salt and pepper: to taste
- Fresh mint: for garnishing
Instructions:
- In a large bowl, combine sliced ridge gourd, cucumber, and cherry tomatoes.
- In a separate bowl, whisk olive oil, lemon juice, salt, and pepper. Pour over the salad.
- Toss gently to combine. Garnish with fresh mint and serve chilled.
3. Ridge Gourd Pasta
Ingredients:
- Ridge gourd: 1 medium, diced
- Pasta: 200 g
- Garlic: 2 cloves, minced
- Olive oil: 2 tbsp
- Parmesan cheese: for garnishing
- Salt and pepper: to taste
Instructions:
- Cook pasta according to package instructions. Drain and set aside.
- In a skillet, heat olive oil; add minced garlic and diced ridge gourd. Cook until gourd is tender.
- Add the cooked pasta, salt, and pepper; toss well.
- Serve topped with grated Parmesan cheese.
4. Ridge Gourd and Chicken Stir-Fry
Ingredients:
- Ridge gourd: 1 medium, sliced
- Chicken breast: 200 g, thinly sliced
- Soy sauce: 2 tbsp
- Ginger: 1 inch, minced
- Garlic: 2 cloves, minced
- Olive oil: 2 tbsp
- Salt and pepper: to taste
Instructions:
- Heat olive oil in a skillet; add minced garlic and ginger, sauté for 30 seconds.
- Add sliced chicken; cook until browned and cooked through.
- Add sliced ridge gourd and soy sauce; stir-fry for 5 minutes until gourd is tender. Season with salt and pepper.
5. Ridge Gourd and Cheese Quesadilla
Ingredients:
- Ridge gourd: 1 medium, grated
- Tortilla: 4 large
- Cheese: 1 cup, shredded (cheddar or mozzarella)
- Onion: 1 small, chopped
- Olive oil: for cooking
- Salt: to taste
Instructions:
- Heat olive oil in a pan; add onions and sauté until translucent.
- Add grated ridge gourd and salt; cook until gourd is tender. Set aside.
- Place a tortilla in a separate pan; add cheese and the ridge gourd mixture. Top with another tortilla.
- Cook until golden on both sides and cheese is melted. Cut into wedges and serve.
Ridge gourd is a versatile vegetable that can enhance a variety of dishes, both traditional and modern. Enjoy experimenting with it in your cooking!