Potato Ridge Gourd Dry Vegetable

  • 0
10 mins Cooking Time
1 Serving
Diversity score info

Diversity Score defines how nutritionally diverse your food is. It reflects the concept that increasing the variety of foods in the diet helps to ensure adequate intake of essential nutrients.

Grains, root and tubers
Meats & Fish
Nuts & Seeds
Green Leafy Vegetables
Vitamin A Rich Fruits and Vegetables
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.


  • 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


Pre Preparation
  • Step 1

    Boil diced potato

  • 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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Approximate values
Serving Size Medium Bowl(90gm)
Amount Per ServingCalories


% 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)


How long would it take burn 80 kcals ?

  • Walking (3 mph ) 23 minutes
  • Running (6 mph ) 14 minutes
  • Bicycling 11 minutes

Values estimated based on person weighing 60 kgs.

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