Methi Turai Ki Sabzi (Fenugreek and Ridge Gourd Curry) Recipe
This Methi Turai Ki Sabzi, also known as Fenugreek and Ridge Gourd Curry, is a nutritious, flavorful, and easy-to-make vegetarian Indian dish. The slightly bitter taste of methi (fenugreek) pairs wonderfully with the mild and tender texture of turai (ridge gourd). This hearty curry is perfect for a wholesome dinner and is traditionally served with rotis or steamed rice. The simple spices used in this recipe bring out the natural flavors of the vegetables, making it an excellent choice for a light yet satisfying meal.
Ingredients:
| Ingredient | Quantity | Preparation |
|---|---|---|
| Ridge Gourd (Turai) | 500 grams | Cut into 1-inch cubes |
| Fresh Fenugreek (Methi) | 2 cups | Chopped |
| Onion | 1 medium-sized | Finely chopped |
| Cumin Seeds | 1 teaspoon | Whole |
| Dry Red Chilies | 2 | Halved |
| Garlic | 4 cloves | Grated |
| Green Chilies | 2 | Grated |
| Coriander Powder | 1 teaspoon | – |
| Turmeric Powder | 1/2 teaspoon | – |
| Lemon Juice | 1 teaspoon | Freshly squeezed |
| Garam Masala Powder | 1/2 teaspoon | – |
| Oil | 2 tablespoons | For frying |
| Salt | To taste | – |
Prep Time: 10 minutes
Cook Time: 20 minutes
Total Time: 30 minutes
Servings: 4
Cuisine: Indian
Course: Dinner
Diet: Vegetarian
Instructions:
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Heat Oil: Begin by heating 2 tablespoons of oil in a large frying pan or kadhai over medium heat. Once the oil is hot, add the cumin seeds and dry red chilies. Let them sizzle for about 15 seconds until aromatic.
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Sauté Onions: Add the finely chopped onions to the pan. Sauté them until they turn soft and translucent, about 2 to 3 minutes. Stir occasionally to avoid burning.
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Add Garlic and Spices: Now, add the grated garlic, green chilies, turmeric powder, and coriander powder to the pan. Stir well and cook for another 1 to 2 minutes, allowing the spices to release their flavors.
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Cook Ridge Gourd (Turai): Add the cut ridge gourd cubes to the pan. Stir to combine, then cover the pan with a lid. Let it cook for about 3 to 4 minutes, allowing the ridge gourd to soften slightly.
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Add Fenugreek (Methi) and Final Spices: After 3 to 4 minutes, uncover the pan and add the chopped fenugreek leaves, garam masala powder, lemon juice, and salt to taste. Mix everything thoroughly. Cook for an additional 3 to 4 minutes, stirring occasionally, until the fenugreek is wilted and the flavors meld together.
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Serve: Once the methi and turai are well-cooked, turn off the heat. Serve the Methi Turai Ki Sabzi hot with steamed rice or phulkas (Indian flatbreads). This dish also pairs wonderfully with garlic dal for a fulfilling meal.
Serving Suggestions:
- Methi Turai Ki Sabzi is best served hot with roti or phulka for a traditional Indian dinner.
- It can also be paired with garlic dal for a protein-rich meal.
Enjoy this healthy and flavorful dish that combines the earthy bitterness of fenugreek with the delicate sweetness of ridge gourd, all cooked in a savory, aromatic blend of spices.
Nutritional Information (Per Serving):
| Nutrient | Amount |
|---|---|
| Calories | ~120 kcal |
| Protein | 3 g |
| Carbohydrates | 20 g |
| Fiber | 5 g |
| Fat | 5 g |
| Sodium | 250 mg |
| Potassium | 450 mg |
This Methi Turai Ki Sabzi is low in calories and rich in fiber, making it a healthy choice for a balanced meal. The addition of fenugreek provides numerous health benefits, such as improving digestion and helping control blood sugar levels. Ridge gourd is also high in water content, promoting hydration and supporting digestive health.
Enjoy making and savoring this comforting Indian dish at home!
