Turai Pyaz Hari Mirch Ki Sabzi Recipe (Ridge Gourd Stir Fry with Green Chili and Onions)
Overview
Turai Pyaz Hari Mirch Ki Sabzi, also known as Ridge Gourd Stir Fry with Green Chili and Onions, is a light and flavorful North Indian dish made using fresh ridge gourd, onions, and green chilies. Infused with spices like ajwain (carom seeds), coriander powder, and a dash of amchur (dry mango powder), this stir fry balances sweet and tangy flavors beautifully. A quick and simple recipe, it’s perfect for a wholesome weeknight meal, especially when paired with Indian bread such as Methi Thepla or with a cooling Mooli Raita on the side.
This dish is ideal for those looking for a light, vegetarian meal that highlights the delicate flavors of ridge gourd, with an added kick from large green chilies.
Ingredients
| Ingredient | Quantity |
|---|---|
| Ridge Gourd (Turai/ Peerkangai) (peeled and diced) | 300 grams |
| Large Green Chili (Badi Hari Mirch) (diced) | 2 |
| Ajwain (Carom seeds) | 1 teaspoon |
| Onion (finely chopped) | 1 |
| Garlic (finely chopped) | 2 cloves |
| Ginger (grated) | 1 inch |
| Tomato (finely chopped) | 1 |
| Turmeric Powder (Haldi) | 1/2 teaspoon |
| Coriander Powder (Dhania) | 1 teaspoon |
| Amchur (Dry Mango Powder) | 1 teaspoon |
| Jaggery | 1 tablespoon |
| Salt | To taste |
| Sunflower Oil | 1 teaspoon |
| Fresh Coriander Leaves (finely chopped) | For garnish |
Nutritional Information (per serving)
| Nutrient | Value |
|---|---|
| Calories | 110 kcal |
| Carbohydrates | 22 g |
| Protein | 2 g |
| Fat | 2 g |
| Fiber | 3 g |
| Sodium | 300 mg |
| Vitamin C | 45% Daily Value |
| Iron | 10% Daily Value |
Preparation Time
| Step | Time |
|---|---|
| Prep Time | 10 minutes |
| Cook Time | 20 minutes |
| Total Time | 30 minutes |
Instructions
-
Preparation:
- Begin by preparing all the ingredients. Peel and dice the ridge gourd (turai) into small cubes. Dice the large green chilies (badi hari mirch), and make sure to remove the seeds if you prefer a milder heat. Finely chop the onions, garlic, and tomatoes. Grate the ginger and keep everything ready for cooking.
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Tempering the Spices:
- Heat 1 teaspoon of sunflower oil in a pressure cooker over medium heat. Once the oil is warm, add the ajwain seeds (carom seeds). Let them sizzle and crackle in the oil, releasing their aromatic essence.
-
Sauté the Onions and Aromatics:
- Add the finely chopped onions, ginger, and garlic to the pressure cooker. Stir and sauté until the onions turn soft and translucent. This should take about 3-4 minutes.
-
Add the Tomatoes and Spices:
- Next, add the chopped tomatoes to the mixture along with turmeric powder (haldi), coriander powder (dhania), and amchur (dry mango powder). Stir everything together and cook for another 2-3 minutes until the tomatoes soften and the spices are well incorporated.
-
Add the Ridge Gourd and Green Chili:
- Now, add the diced ridge gourd (turai) and large green chilies (badi hari mirch) to the pressure cooker. Sprinkle salt to taste and stir everything together. The ridge gourd will release some moisture as it cooks, helping to soften the vegetable.
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Pressure Cook:
- Pour in 1/4 cup of water to prevent the vegetables from sticking to the bottom of the pressure cooker. Cover the pressure cooker with its lid and cook the mixture for about three whistles. Once the whistles are done, turn off the heat and allow the pressure to release naturally for a few minutes. Alternatively, you can run the cooker under cold water to release the pressure immediately.
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Check Seasoning and Serve:
- Once the pressure has been released, open the cooker and check the seasoning of the dish. Adjust salt and spices if needed. Finally, stir in the jaggery for a hint of sweetness, and garnish with freshly chopped coriander leaves.
-
Serve:
- Transfer the Turai Pyaz Hari Mirch Ki Sabzi to a serving dish. This light and flavorful dish pairs perfectly with Indian flatbreads like Methi Thepla or Chapati. Serve it alongside a refreshing Mooli Raita for a complete, nutritious meal.
Pro Tips
- For an extra kick of flavor, you can add a dash of garam masala towards the end of cooking.
- Adjust the quantity of green chili based on your heat tolerance. Removing the seeds helps reduce the spiciness, so you can control the heat level accordingly.
- If you prefer a more tangy flavor, increase the quantity of amchur powder, or add a splash of lemon juice just before serving.
Pairing Suggestions
- Methi Thepla: The mild spiciness of the ridge gourd stir fry pairs beautifully with the earthy and savory flavors of Methi Thepla (a spiced Indian flatbread made with fenugreek leaves).
- Mooli Raita: To cool down the heat of the dish and provide a creamy contrast, serve this sabzi with Mooli Raita, a yogurt-based dish that incorporates grated radish (mooli) for a refreshing side.
Why This Recipe Works
Turai, or ridge gourd, is a mild-tasting vegetable that soaks up the flavors of the spices it’s cooked with. The combination of ajwain seeds, ginger, garlic, and the tanginess of amchur powder creates a dish that’s both comforting and flavorful. The addition of large green chilies adds a layer of heat, which can be balanced with the sweetness of jaggery. This stir fry is light yet hearty, making it an ideal choice for those looking to enjoy a wholesome, vegetarian North Indian meal.
