Sponge Gourd Dry Vegetable

  • 0
20 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 6%
Carbs 14%
Fats 80%
Gluten Free
Lactose Free
Low Carb

This is a quintessential dry vegetable dish from the lands of indian, but favorite across India too. It is a Savoury and delicious recipe. This flavorful vegetarian, vegan and jain recipe can be had as a lunch and dinner main course dish. Have it with methi roti, bajra bhakri, roti or chapati with oil and make your meal interesting. Its a quick and easy low carb and gluten free recipe.


  • 1/2 Cup Diced Ridge Gourd (Torai)
  • 1 Tbsp Chopped Tomato
  • 1/2 Tsp Red Chilly Powder
  • 1/4 Tsp Cumin Seeds (Jeera)
  • 1/4 Tsp Mustard Seeds (Rai)
  • 1/8 Tsp Turmeric Powder (Haldi)
  • 1/4 Tsp Salt
  • 1 Tsp Oil
  • As Required Water


  • Step 1

    Take a pan and heat oil to add Rai, Jeera, and allow to crackle

  • Step 2

    Now add red chilly powder, haldi, salt, and add water and mix well

  • Step 3

    Add chopped tomato, diced torai and mix Well

  • Step 4

    Add water cover and cook

  • Step 5

    Serve with chappati

Healthy Twist

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

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


% Daily Value *
Total Carbohydrate 2gm 0.8%
Dietary Fiber 2gm 7.6%
Protein 1gm 2.3%
Total Fat 6gm 8.2%

*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 72 kcals ?

  • Walking (3 mph ) 21 minutes
  • Running (6 mph ) 13 minutes
  • Bicycling 10 minutes

Values estimated based on person weighing 60 kgs.

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