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Sunday, October 29, 2017

Turai Ki Sabzi



How to make Turai Ki Sabzi | Gilki Tomato Curry | Indian Stir Fried Luffa Aegyptiaca - Sponge Gourd Recipe | Gilki Tamatar Sabji | Silk Squash Tomato  Curry



Hello Friends,

Today I'm going to share one more delectable, good to eat and healthy vegetable recipe. Sharing recipe with step by step photos.


Turai aka sponge gourd is a vegetable that belongs to Cucurbitaceae's family. It resembles like cucumber. The botanical name of this vegetable is Luffa Aegyptiaca. This vegetable comes in two varieties.. Ridge gourd and smooth gourd. It is rich in dietary fiber and make it a good option for diabetic patients. 



Name in other languages 

  • Sponge gourd
  • Silk squash 
  • Egyptian cucumber 
  • Gilka or Gilki
  • Luffa Aegyptiaca
  • Loofah
  • Ghosavala (Marathi)
  • Neti beerakaya (Telugu)
  • Chinese Okra Smooth 
  • Galaka ( Gujarati) 
  • Turi - Toori (Urdu) 
  • Ghiatori (Punjabi)
  • Dhamargava (Sanskrit) 
  • Mulukkupperakkai (Tamil)


Health benefits of Luffa Aegyptiaca

  • Rich in dietary fiber
  • Ideal for weight loss 
  • Lowers the blood pressure 
  • It is beneficial for the heart
  • Good source of vitamin A
  • Help to reduce eye ailments 
  • It also has great anti inflammatory properties 
  • Prevent muscle pain 
  • Reduce arthritis 
  • Treat anemia 
  • Good for the skin


Let's get started 

Recipe details 

🔸Preparation time 10-12 minutes 
🔸Cooking time 25-30 minutes
🔸Servings 3-4

Ingredients required 

🔹1 kg Turai - sponge gourd 
🔹1-2 tsp cumin seeds
🔹8-10 curry leaves 
🔹3-4 Green chillies (optional)
🔹5-6 tomatoes
🔹1-2 tsp black pepper powder
🔹1-2 tsp turmeric powder 
🔹2-3 tbsp ghee or cooking oil
🔹Salt to taste 




Method 

♨ Step 1 Mise en place 

Turai - peel the skin and then cut into small bite size cubes.
Very important - please taste it for bitterness - simply discard that part, if found bitter in taste. 






Tomatoes - chop roughly and blend to a smooth puree in a blender.



◾Black pepper - use freshly ground black pepper 


♨ Step 2 Cooking time

◾Heat the ghee or cooking oil in a pan over medium heat. Add cumin seeds and allow it to splutter. Now add green chilies and curry leaves. Stir fry for 5-10 seconds.


◾Add turai. Mix it all well. Stir fry on high flame for a min or two. Cover it with lid and cook it on slow flame for about 5-7 until it becomes soft. 






◾Add freshly ground black peppercorn. Mix it well.. 




◾Add tomato puree, turmeric powder and salt to taste. Mix it all very well. Cover it with lid and cook it on slow flame for 12-15 minutes until done. Keep stirring in between.

 





◾Garnish it with fresh coriander leaves. Serve hot with steamed rice or with your preferred Indian bread.. 


A quick recap




2 comments:

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