Product description
Ridge Gourd earns its place on the weekly order quietly. Mild in flavour, soft and silky when cooked, it absorbs the personality of the spices around it — which is exactly why it has been a South Asian kitchen staple for generations. In the UAE, it is the vegetable that disappears first from the family dinner table.
KEY FEATURES
- Fresh, hand-selected for freshness and firmness
- Mild, slightly sweet flavour — soft and tender when cooked
- No preservatives or additives
HEALTH BENEFITS
- High in dietary fibre
- Supports digestion and gut health
- Low in calories — ideal for healthy, weight-conscious eating
- Rich in essential vitamins and minerals
In Ayurvedic tradition, ridge gourd is classified as a cooling vegetable — making it particularly suitable for UAE's warm climate and for those managing digestive heat or inflammation.
HOW TO COOK IT
- Turai sabzi: heat A2 ghee with cumin seeds. Add onion, ginger, garlic, and green chilli. Add sliced turai with turmeric, coriander powder, and salt. Cook covered for 10–12 minutes. Finish with coriander. Serve with roti.
- Dal: add chunks to simmering dal in the last 10 minutes.
- Stir-fry: high heat with garlic, soy sauce, and sesame for an East Asian preparation.
- Stuffed: scoop a channel along the ridge, fill with spiced onion-tomato masala, pan-fry covered.
PACK SIZE: 2 pieces
Nutrition
Servings per 100g (raw)
| Nutrient | Value | % Daily Value |
|---|---|---|
| Energy | 20 kcal | 1% |
| Saturated Fat | 0 g | 0% |
| Protein | 0.6 g | 1% |
| Iron | 0.4 mg | 2% |
| Total Carbohydrate | 3.7 g | 1% |
| Dietary Fiber | 0.5 g | 2% |
| Vitamin K | 12 mg | 13% |
| Vitamin B6 | 0.05 mg | 3% |
| Folate / Vitamin B9 | 8 mcg | 2% |
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Sign UpRidge gourd - called turai or torai in Hindi and Urdu - is a green ribbed vegetable widely used in South Asian, Southeast Asian, and East African cuisines. It is a staple in UAE Indian and Pakistani community households. The flesh is mild, slightly sweet, and becomes soft and almost silky when cooked, absorbing the flavours of spices around it. In Indian cooking: turai sabzi (spiced vegetable dish), added to dal, cooked in coconut milk gravy (South Indian style), stuffed and pan-fried, or added to soups. It cooks quickly - 10 to 15 minutes - making it one of the most practical weekday vegetables for a UAE family kitchen.
Yes on both counts, and the reasons are connected. Ridge gourd is approximately 95% water by weight, making it extremely low in calories (roughly 20 kcal per 100g). The remaining nutrition is primarily dietary fibre which feeds beneficial gut bacteria, supports regular bowel movement, and creates meaningful satiety relative to its caloric content. This combination of high water content, high fibre, and very low calories makes it one of the most weight-conscious and digestion-supporting vegetables in the South Asian produce range. In Ayurvedic tradition, ridge gourd is also classified as a cooling vegetable - particularly suited to UAE's warm climate and for those managing digestive heat.
Ridge gourd is straightforward to prepare. Wash under cold water. Use a peeler or back of a knife to scrape the tough ridges - no need to peel the entire surface. Cut into rounds or half-moons for sabzi, or chunks for soups and dal. Simple turai sabzi: heat A2 ghee in a pan. Add cumin seeds and let splutter. Add chopped onion, green chilli, and ginger-garlic paste. Saute 3 minutes. Add turai pieces, salt, turmeric, and coriander powder. Cook covered on medium heat for 10 to 12 minutes until tender. Finish with fresh coriander. Serve with roti or rice. Total time: 15 to 18 minutes
Refrigerate - do not store at room temperature in UAE's climate as heat accelerates softening and decay. Store in a vegetable drawer or wrapped loosely in a paper towel inside a breathable bag. Properly refrigerated, fresh ridge gourd stays firm and usable for 4 to 6 days. Use within 2 days once cut. For best flavour and nutrition, consume within 3 days of delivery. Signs it is past its best: soft spots, yellowing skin, or a sour aroma when cut. If you see any of these, use immediately in a cooked preparation.
