🥒 Ridge gourd, also known as Turai in Hindi or Peerkangaai in Tamil, is a versatile vegetable that's both nutritious and widely used in Indian cuisine. It belongs to the cucumber family and has a distinct ridged surface with soft, spongy flesh inside.
Low in calories – great for weight management
Rich in dietary fiber – aids digestion and prevents constipation
Packed with vitamins – especially vitamin C and A
Contains iron, magnesium, and potassium – supports overall health
Promotes gut health and regular bowel movements
Helps regulate blood sugar levels due to its low glycemic index
Supports liver function and detoxification
Enhances vision thanks to its vitamin A content
Boosts immunity and reduces inflammation
Stir-fries with mustard seeds, curry leaves, and coconut (Konkani-style Upkari)
Dal or sambhar – adds a mild flavor and soft texture
Chutneys – blended with spices and tamarind for a tangy kick
Stuffed ridge gourd curry – filled with sesame, coriander, and chili paste
Pakoras – sliced and dipped in besan batter, then deep-fried
