Methi Ridge Gourd Sabzi (Fenugreek and Ridge Gourd Stir Fry)
Methi Ridge Gourd Sabzi is a flavorful and nutritious Indian dish that combines the bitter taste of fenugreek leaves with the mild, soft texture of ridge gourd, cooked together with aromatic spices. This comforting vegetarian sabzi is perfect for a wholesome dinner and pairs beautifully with phulkas or steamed rice. It is also an excellent choice for packing in your lunchbox, offering a balance of flavors and textures that are both satisfying and healthy. The addition of garam masala and fresh lemon juice enhances the dish with warmth and zest.
Cuisine: Indian
Course: Dinner
Diet: Vegetarian
Prep Time: 10 mins
Cook Time: 20 mins
Yield: Serves 4
Ingredients:
| Ingredient | Quantity |
|---|---|
| Ridge gourd (turai) | 500 grams, cut into 1-inch cubes |
| Fenugreek leaves (methi) | 2 cups, chopped |
| Onion | 1, thinly sliced |
| Cumin seeds | 1 teaspoon |
| Dried red chillies | 2, halved |
| Garlic | 4 cloves, minced |
| Green chillies | 2, minced |
| Coriander powder | 1 teaspoon |
| Turmeric powder | 1/2 teaspoon |
| Lemon juice | 1 teaspoon |
| Garam masala powder | 1/2 teaspoon |
| Oil | 2 tablespoons |
Nutritional Information (Approximate per serving):
| Nutrient | Amount per serving |
|---|---|
| Calories | 120 kcal |
| Carbohydrates | 14 g |
| Protein | 3 g |
| Fat | 6 g |
| Fiber | 4 g |
| Sodium | 250 mg |
| Sugar | 4 g |
Instructions:
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Prepare the Ingredients: Begin by washing the ridge gourd and fenugreek leaves thoroughly. Cut the ridge gourd into 1-inch cubes, chop the fenugreek leaves, thinly slice the onion, and mince the garlic and green chillies.
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Cook the Spices: Heat 2 tablespoons of oil in a pan over medium heat. Add the cumin seeds and halved dried red chillies. Let them sizzle and cook for about 15 seconds until aromatic.
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Sauté the Onions: Add the thinly sliced onion to the pan. Sauté the onions for 3-4 minutes or until they become soft and translucent.
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Add the Aromatics: Add the minced garlic and green chillies to the pan. Stir well and cook for 1-2 minutes. Then, add the turmeric powder and coriander powder. Stir to combine, allowing the spices to infuse into the oil and the onion mixture.
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Cook the Ridge Gourd: Add the cubed ridge gourd to the pan. Stir to combine and cover the pan with a lid. Let it cook for about 3-4 minutes to soften the gourd.
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Add the Fenugreek and Seasonings: Once the ridge gourd is partially cooked, open the lid and add the chopped fenugreek leaves, garam masala powder, lemon juice, and salt to taste. Mix everything together.
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Simmer and Finish: Cook the mixture for another 3-4 minutes, stirring occasionally, until the ridge gourd is tender and the flavors have melded together. Once done, remove from the heat.
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Serve: Methi Ridge Gourd Sabzi is ready to be served! Enjoy this aromatic and healthy sabzi with phulkas or steamed rice for a satisfying dinner.
Tips for the Perfect Methi Ridge Gourd Sabzi:
- Fenugreek Flavor: Fenugreek leaves have a slightly bitter taste, which is a signature feature of this dish. If you’re not used to the bitterness, you can blanch the fenugreek leaves briefly before adding them to the sabzi.
- Adjust Spice Levels: If you prefer a milder dish, reduce the number of green chillies used, or omit the dried red chillies.
- Garam Masala: For a more intense flavor, you can adjust the amount of garam masala powder according to your taste preference.
Suggested Pairings:
Methi Ridge Gourd Sabzi is best enjoyed with:
- Garlic Daal (Lentil Curry): The mild flavor of garlic daal complements the slightly bitter taste of methi and the softness of ridge gourd.
- Phulkas (Indian Flatbread): Soft, whole wheat phulkas are perfect for scooping up the sabzi and daal.
- Steamed Rice: If you prefer rice, a serving of plain basmati or jeera rice will elevate the meal.
This Methi Ridge Gourd Sabzi is not only delicious but also packed with nutrients, making it a great addition to any vegetarian meal.
