Potato Ridge Gourd Dry Vegetable

Name: Potato Ridge Gourd Dry Vegetable
Prep time: 10 min
Cook time: 10 min
Total time: 20 min
Yield: 1
Ingredients: 1/4 Cup Diced Ridge Gourd (Torai); 1/4 Cup Boiled Diced Potato; 2 Tbsp Chopped Onion; 1/2 Tsp Green Chilli Paste; 1/2 Tsp Coriander Powder (Dhania); 1/4 Tsp Cumin Seeds (Jeera); 1/8 Tsp Turmeric Powder (Haldi); 1/4 Tsp Salt; 1 Tsp Oil; As Required Water

10 mins Cooking Time

1 Serving

Diversity score

Sources of Calories

Protein 7%

Carbs 36%

Fats 58%

Gut Friendly

Tiffin Recipe

Low Carb

Antioxidant Rich

Lactose Free

Gluten Free

No Added Sugar

Up your total fiber - 9% game with this low carb, antioxidant rich, zero trans fat, gluten free, lactose free, no dairy, paleo and no added sugar dry vegetable recipe that is perfect for beginners and masterchefs. The popular vegetarian indian recipe is a perfect lunch and dinner main course dish.

Ingredients

1/4 Cup Diced Ridge Gourd (Torai)
1/4 Cup Boiled Diced Potato
2 Tbsp Chopped Onion
1/2 Tsp Green Chilli Paste
1/2 Tsp Coriander Powder (Dhania)
1/4 Tsp Cumin Seeds (Jeera)
1/8 Tsp Turmeric Powder (Haldi)
1/4 Tsp Salt
1 Tsp Oil
As Required Water

Method

Pre Preparation

Step 1
Boil diced potato

Preparation

Step 1
Heat oil in a pan, add jeera and let it crackle
Step 2
Add chopped onion and saute till it turns translucent
Step 3
Now, add green chilli paste, dhania powder, haldi, salt and saute well
Step 4
Now add diced torai, sufficient water, cover pan with a lid and cook for 5 min
Step 5
To this mixture add the cooked potato and saute well
Step 6
Serve hot

Healthy Twist

To Improve Bone Health, Add a Tsp of Calcium Rich White Sesame Seeds

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NUTRITION FACTS

Approximate values

Serving Size Medium Bowl(90gm)

Amount Per ServingCalories
kcal

% Daily Value ^*

Total Carbohydrate 6gm 2.4%

Dietary Fiber 3gm 8.9%

Protein 1gm 2.9%

Total Fat 5gm 6.5%

^*Percentage Daily Values are based on a 2000 calorie diet.

Disclaimer: Nutrition information is based on standard serving sizes and recipes as prepared by Fitterfly. Actual nutritional values may vary because of variations in portion size or recipes, continuous data changes by these sources, changes in growing seasons, or differences in the sources of ingredients. We may update this information from time to time and change the way we calculate Nutrition data. 2,000 calories a day is used for general nutrition advice, but calorie needs vary based on multiple factors. For some ingredients, nutrient information is not available and they may not reflect accurately in the Label. Please consult your doctor or a Registered Dietitian if you are on a medically restricted diet.

Reference: Indian Food Composition Tables 2017, National Institute of Nutrition; Nutritive Value of Indian Foods 2016, National Institute of Nutrition (Indian Council of Medical Research)