Turai / Ridge gourd / Beerakaya

Ridge gourd, also known as turai or tori, is a mild-flavored, green vegetable with ridged skin and a tender, spongy texture. This gourd is often used in South Asian cooking and has a slightly sweet taste with a soft, watery interior that absorbs the flavors of the spices it’s cooked with. Ridge gourd is typically added to curries, stews, and stir-fries or used in soups for a light, healthy option.

Ridge gourd is not only flavorful but also highly nutritious. It is low in calories and high in fiber, making it an excellent choice for digestive health. It contains important vitamins such as Vitamin C, Vitamin A, and folate, as well as minerals like calcium and iron. Ridge gourd is also known for its detoxifying properties and is often used to support hydration and maintain skin health.

This vegetable is known for its versatility in the kitchen. It can be cooked alone or paired with other vegetables and proteins to create a variety of dishes. It can also be used in traditional recipes like ridge gourd curry, chutneys, and even as a stuffing for roti or paratha.

Key Benefits:

• Low in calories and high in water content, supporting hydration and weight management
• Rich in fiber, promoting healthy digestion and gut health
• Packed with vitamins and minerals, including Vitamin C, Vitamin A, and folate, which support immune health and skin care
• Known for its detoxifying properties and ability to support skin health

Whether you're adding it to a hearty curry, making a refreshing soup, or enjoying it stir-fried with spices, ridge gourd is a light, nutritious, and versatile vegetable that can be incorporated into various meals.