Chokua Tori (Quick Ridge Gourd)

It's blistering hot here in Northern part of India and one feels like having really cool things. Abating the spicy vegetable one likes to have vegetables prepared in a simple way. Ridge gourd known as Tori or Turai has an excellent cooling property and is very nutritional vegetable. Very light for summers and very low in fat. As a child I always used to run away from this humble vegetable. When I grew up I came to know that Ridge Gourd is very nutritional, low in saturated fat and cholesterol. One important point to note is that this vegetable requires very little oil so it's really good for heart patients or diabetics too and also a very good vegetable for weight watchers as it helps to maintain a healthy weight. This is a recipe from Bihar where one finds Ridge gourd or Tori in most of the kitchen garden. This forms a side dish with the main meal especially for lunch. The dominating flavour is from the "Paanchforan"* which means a mixture of five equal amount of spices which includes the onion seeds known as Kalaonji , Fenugreek Seeds means the methi dana, Fennel Seeds means the Saunf, Carom Seeds or Ajwain and Cumin Seeds or jeera. Added flavours comes from Garlic and chopped Green Chillies. Select the fresh ridge gourd with out spots and enjoy this recipe.

INGREDIENTS-

Fresh Bottle Gourd - 500 gms chopped
Paanchforan - 1 1/2 tspn *
Oil - 1 tspn
Garlic -1-2 pod chopped
Chillies - 3-4 chopped finely
Turmeric powder - 1/2 tspn
Salt - to taste
Coriander - chopped 1/2 tspn.

METHOD -

1. Heat oil in a heavy bottomed pan/kadhai.
2. Add paanchforan and wait till it splutters.
3. Add the Ridge gourd/Turai.
4. Mix and add salt and turmeric.
5. Mix well. Cover and cook till almost done.
6. Sprinkle garlic and chillies.
7. Cook for 2 minutes.
8. Serve garnished with chopped coriander.