Turai Pyaz Hari Mirch Ki Sabzi Recipe – Ridge Gourd Stir Fry with Green Chilli and Onions
A Delightful North Indian Dish: Turai Pyaz Hari Mirch Ki Sabzi
The Turai Pyaz Hari Mirch Ki Sabzi is a wonderfully simple and flavorful dish, made with ridge gourd (Turai) cooked alongside large green chilies (Badi Hari Mirch) and onions. This North Indian recipe combines a few essential ingredients that come together in perfect harmony. The star of the dish is the ridge gourd, a low-fat, low-calorie vegetable that is perfect for a healthy, balanced diet—especially for those focused on weight loss.
Rich in flavor and incredibly nutritious, this recipe is ideal for those who love a quick, easy, and nutritious vegetarian meal. The addition of spices such as carom seeds (Ajwain), turmeric (Haldi), and coriander powder (Dhania) enhances the natural sweetness of the ridge gourd while providing a warming and savory profile. The slight tanginess from dry mango powder (Amchur) and a touch of sweetness from jaggery bring the dish together beautifully, creating a perfect balance of flavors.
Cuisine: North Indian
Course: Lunch
Diet: Vegetarian
Ingredients:
| Ingredient Name | Quantity |
|---|---|
| Ridge Gourd (Turai/Peerkangai) | 300 grams, peeled and diced |
| Badi Hari Mirch (Large Green Chilli) | 2, diced |
| Ajwain (Carom Seeds) | 1 teaspoon |
| Onion | 1, finely chopped |
| Garlic | 2 cloves, finely chopped |
| Ginger | 1 inch, grated |
| Tomato | 1, finely chopped |
| Turmeric Powder (Haldi) | 1/2 teaspoon |
| Coriander Powder (Dhania) | 1 teaspoon |
| Amchur (Dry Mango Powder) | 1 teaspoon |
| Jaggery | 1 tablespoon |
| Salt | To taste |
| Oil | 1 teaspoon |
| Coriander (Dhania) Leaves | Finely chopped, for garnish |
Preparation Time:
10 minutes
Cooking Time:
20 minutes
Instructions:
-
Prepare the Ingredients:
Begin by preparing all your ingredients. Peel and dice the ridge gourd (Turai/Peerkangai) and set it aside. Dice the large green chilies (Badi Hari Mirch) and keep them ready. Chop the onion, garlic, and ginger, and finely chop the tomato as well. Keep these ingredients aside for easy access during cooking. -
Heat the Oil:
In a pressure cooker, heat 1 teaspoon of oil over medium heat. Once the oil is hot, add the ajwain (carom seeds) and allow them to crackle, releasing their aromatic flavor. -
Sauté the Aromatics:
Add the finely chopped onions, garlic, and grated ginger to the pressure cooker. Sauté these ingredients for a few minutes until the onions turn soft and tender, releasing their natural sweetness. -
Add Tomatoes and Spices:
Now, add the chopped tomatoes to the cooker and cook for a few more minutes until they soften and start breaking down. Sprinkle in the turmeric powder, coriander powder, and dry mango powder (amchur), and sauté briefly to allow the spices to bloom and enhance the flavor of the dish. -
Add the Ridge Gourd and Green Chilies:
Once the tomatoes and spices are well-combined, add the diced ridge gourd (Turai/Peerkangai) and the chopped large green chilies (Badi Hari Mirch). Stir everything together so that the ridge gourd and chilies are well-coated with the spices. -
Cook in the Pressure Cooker:
Season the dish with salt to taste and add 1/4 cup of water. Stir everything once more, then close the pressure cooker and cook for about 3 whistles. After the third whistle, turn off the heat. -
Release Pressure and Adjust Seasoning:
Carefully release the pressure from the cooker by running it under cold water. Open the lid and check the seasoning—adjust the salt and spices if needed to suit your taste. -
Finish with Fresh Coriander:
Stir in the finely chopped coriander leaves (Dhania) for a fresh and aromatic touch. This will add an extra layer of flavor and a pop of color to the dish. -
Serve:
Transfer the Turai Pyaz Hari Mirch Ki Sabzi into a serving bowl and serve hot. For a wholesome and complete meal, pair this delicious stir fry with Methi Thepla (fenugreek flatbreads) and Mooli Raita (radish yogurt dip).
Pro Tip: If you’re looking to adjust the spiciness of this dish, feel free to add more green chilies according to your heat tolerance. Additionally, for a slight tangier flavor, a splash of lemon juice can be added just before serving.
Nutritional Information (Per Serving, Approximation):
| Nutrient | Amount |
|---|---|
| Calories | 120 kcal |
| Carbohydrates | 20 grams |
| Protein | 3 grams |
| Fat | 3 grams |
| Fiber | 5 grams |
| Sodium | 250 mg |
| Sugars | 10 grams |
This Turai Pyaz Hari Mirch Ki Sabzi is a great example of how simple ingredients can come together to create a flavorful and nutritious meal. With its perfect balance of spices and a variety of textures, it’s a wonderful choice for a light and satisfying lunch. Try this dish today and discover the joy of authentic North Indian home cooking, with the goodness of ridge gourd!
