Ridge Gourd (Torai): Benefits and easy ways to use it

Ridge gourd is a popular vegetable used in Indian cooking. It comes in two variants – one with a smooth surface and other with a ridged surface. Locally, it goes by various names like “Turai” in Hindi, “Jhinge” in Bengali, “Beerakaya” in Telugu and “Peerkangaai” in Tamil. It is a green fleshy vegetable having an inherently bland taste. It is commonly used to prepare many regular dishes such as pakoras, sambhar, dal, chutney and raita, after being adequately seasoned with spices, to enhance its flavour.

Despite not appealing to the taste buds of many people, Ridge gourd has many health benefits. It is rich in essential components like dietary fibres, water content, vitamin A, vitamin C, iron, magnesium and vitamin B6. It is naturally low in calorie content, unhealthy saturated fats and cholesterol. Furthermore, it is rich in antioxidants and alkaloid compounds, which regulate metabolism and eliminate toxins from the body.

Here is a look at some health benefits of Ridge gourd and easy ways to use it.

Helps in reducing inflammation

The leaves of the ridge gourd are very effective in reducing inflammations when applied externally. The vegetable can be consumed to reduce internal inflammations and to alleviate cough and reduce swelling of the lymph glands.

The low-calorie count and the antioxidant properties of ridge gourd make it a good option for people with diabetes. Moreover, it is hypoglycemic and hence helps in controlling the blood sugar levels.

The significant amounts of vitamin A in ridge gourd contribute to improving eyesight even at an older age. They also aid in preventing macular degeneration, partial blindness and other eye ailments.

Ridge gourd comprises abundant volumes of water. In addition, it is abundant in cellulose, a natural dietary fibre. Therefore, consuming ridge gourd provides relief from constipation, besides restoring normal bowel movement and digestion.

Ridge gourd is rich in dietary fibre which takes time to be absorbed in the body thus making you feel full for a longer time. It is also low in calories and high in water content making it an ideal option for weight loss.

1. Try making a ridge gourd raita. Boil chopped ridge gourd in little water till it is soft. Beat yoghurt along with salt till it is smooth. Heat a tsp. of oil in a pan. Add mustard seeds, cumin seeds, broken urad dal and asafoetida and fry till the dal changes colour to light brown. Then add slit green chilli, broken dry red chilli and curry leaves and sauté for a few seconds. Add this seasoning to the yoghurt mixture and ridge gourd raita is ready to be served.

2. Curry could be made out of ridge gourd as well. Fry some onions, tomatoes, garlic with some salt and chilli powder. Add some cubed ridge gourd and let it cook on a simmering flame until done.

3. Add some chopped ridge gourd to your regular dal or sambar as a tasty and nutritious addition.

4. It can be cut into slices, dipped in a besan batter seasoned with salt and pepper, and fried like pakoras.

5. A tasty, appetizing, and healthy chutney can be made out of ridge gourd as well.