Turai or Ridge Gourd is a pan-Indian vegetable. The vegetable is hard on the outside but is a softie inside. The distinct hard exterior marked by a pulpy interior.
History and Origin
Ridge gourd, scientifically known as Luffa acutangula, is native to tropical Asia. It has been cultivated in India for centuries and is a staple in many regional cuisines.
Health Benefits
1. Weight Loss Friendly
- Very low in calories
- High in water content
- Rich in dietary fiber
2. Diabetes Management
- Low glycemic index
- May help regulate blood sugar
3. Digestive Health
- Natural laxative
- Cleanses the intestines
4. Skin Health
- Blood purifier
- Helps with skin problems
Ridge Gourd Recipes
1. Turai Ki Sabzi
Simple, everyday preparation with minimal spices.
2. Turai Chana Dal
Ridge gourd cooked with chana dal - nutritious and filling.
3. Turai Raita
Grated ridge gourd in yogurt with spices.
4. Stuffed Turai
Stuffed with spiced besan or paneer mixture.
5. Turai Kootu (South Indian)
With moong dal and coconut.
Cooking Tips
- Peel properly - Remove only the ridges, not all the skin
- Cook quickly - Overcooking makes it mushy
- Add late - To curries, add ridge gourd towards the end
- Pairs well with - Dals, curd, coconut
The Luffa Sponge
Did you know? If you let ridge gourd mature fully, it becomes the natural loofah sponge used for bathing! The fibrous interior makes an excellent exfoliant.
Availability
Ridge gourd is available during summer and monsoon months. Order fresh, organic ridge gourd from Farmizen partner farms.
