Methi Turai Ki Sabzi (Fenugreek Leaves and Ridge Gourd Stir Fry)
Discover the delightful flavors of Methi Turai Ki Sabzi, a vegetarian dish that beautifully combines the earthy notes of fenugreek leaves with the subtle sweetness of ridge gourd. This simple yet flavorful stir-fry makes a perfect side for your meal, especially on a busy weeknight when you crave something nutritious and comforting. Follow this comprehensive guide to create a dish that’s not just a feast for the palate but also a celebration of wholesome ingredients.
Ingredients
| Ingredient | Quantity |
|---|---|
| Ridge Gourd (Turai/Peerkangai) | 500 grams, cut into 1-inch cubes |
| Methi Leaves (Fenugreek Leaves) | 2 cups, roughly chopped |
| Onion | 1, finely sliced |
| Cumin Seeds (Jeera) | 1 teaspoon |
| Dry Red Chillies | 2, broken into halves |
| Garlic | 4 cloves, coarsely crushed |
| Green Chillies | 2, coarsely crushed |
| Coriander Powder (Dhania) | 1 teaspoon |
| Turmeric Powder (Haldi) | 1/2 teaspoon |
| Lemon | 1/2, juiced |
| Garam Masala Powder | 1/2 teaspoon |
| Sunflower Oil | 2 tablespoons |
Nutritional Information (per serving)
| Nutrient | Amount |
|---|---|
| Calories | Approximately 150 |
| Protein | 4g |
| Carbohydrates | 16g |
| Dietary Fiber | 5g |
| Fat | 7g |
| Sodium | 20mg |
Preparation Time
| Activity | Time (mins) |
|---|---|
| Preparation | 10 |
| Cooking | 20 |
| Total | 30 |
Servings
This recipe serves 4 people, making it an ideal option for family dinners or gatherings.
Instructions
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Prepare the Ingredients: Begin by gathering all the ingredients and chopping the ridge gourd and fenugreek leaves as specified. This will streamline your cooking process and ensure you have everything on hand.
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Heat the Oil: In a heavy-bottomed pan or kadhai, heat the sunflower oil over medium heat until shimmering.
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Add the Spices: Once the oil is hot, add the cumin seeds and broken dry red chillies. Allow them to crackle and infuse the oil with their flavors, which should take about 30 seconds.
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Sauté the Onions: Incorporate the finely sliced onion into the pan. Sauté the onions until they turn pink, soft, and nearly translucent, approximately 3-4 minutes.
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Introduce Aromatics: Stir in the coarsely crushed garlic and green chillies, followed by the turmeric and coriander powders. Sauté the mixture for an additional minute or two, allowing the spices to release their aromas.
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Cook the Ridge Gourd: Add the cubed ridge gourd to the pan and toss it on high heat for 3-4 minutes. As it cooks, the ridge gourd will start to release water.
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Cover and Simmer: Reduce the heat to medium, cover the pan, and let it cook for another 3-4 minutes, or until the ridge gourd is tender and fully cooked through.
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Add Methi Leaves and Seasoning: Uncover the pan and add the chopped methi leaves, garam masala powder, lemon juice, and salt. Mix everything together thoroughly.
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Final Cooking: Cook on high heat for an additional 3-4 minutes to allow any moisture released from the methi and ridge gourd to evaporate. Ensure the sabzi is dry, as this will enhance the flavors.
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Adjust Seasoning: Taste your sabzi and adjust the salt and spices to your preference.
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Serve Warm: Turn off the heat, transfer the Methi Turai Ki Sabzi to a serving bowl, and enjoy it warm. Pair this dish with hot roti or paratha, and a fresh salad for a quick and satisfying meal.
Conclusion
Methi Turai Ki Sabzi is not just a recipe; it’s an embodiment of the vibrant culinary traditions of India. The combination of fenugreek leaves and ridge gourd creates a dish that is rich in nutrients and flavor, providing a comforting and healthy option for any dinner table. Enjoy this dish as part of your everyday meals, and relish the goodness of fresh vegetables cooked to perfection!
