How to Make Jhigni Sabji (Ridge Gourd): A Nutritious and Flavorful Indian Vegetable Dish

 

Jhigni Sabji is a traditional North Indian vegetable dish, particularly popular in the regions of Uttar Pradesh and Bihar. This flavorful and nutritious sabji is made using ridge gourd (tori or turai in Hindi) as the main ingredient. Ridge gourd is a low-calorie vegetable packed with vitamins and minerals, making Jhigni Sabji a healthy choice for any meal.

Nutritional Benefits:
Ridge gourd, the main ingredient in Jhigni Sabji, is packed with health benefits:

Low in Calories: Ideal for weight management.
Rich in Dietary Fiber: Aids in digestion and helps prevent constipation.
High Water Content: Keeps you hydrated and helps in detoxification.
Loaded with Vitamins and Minerals: Provides vitamins C, A, and B6, along with minerals like iron, magnesium, and potassium.
Antioxidant Properties: Helps in fighting free radicals and reducing oxidative stress.

Find out recipe details below:

Main Ingredients:-
Ridge Gourd ( Jhigni ) - 1 kg
Garlic - 1 nos
Green Chilli - 6 nos
Turmeric Powder - 1/2 tsp
Salt - as per taste
Fenugreek Dry Leaves - 1 tbsp
Fenugreek Seeds - 1/2 tsp
Mustard Oil - 4 tbsp
Coriander Leaves - for garnishing

Serves - 3-4

Methods:-

Preparation:-
Peel and chop the ridge gourd into small pieces.
Peel the garlic cloves.
Slit the green chilies.
With the help of morter and pestle crush green chilli and garlic.

Cooking:-
Heat mustard oil in a pan until it starts to smoke slightly, then reduce the heat to medium.
Add the fenugreek seeds and fenugreek dry leaves and let them sizzle for a few seconds until they turn golden brown.
Add the crushed garlic and green chilli and sauté for another minute.
Add the chopped ridge gourd and stir well to coat with the oil and spices.
Add the turmeric powder and salt. Mix well.
Cover the pan and cook on medium heat, stirring occasionally, until the ridge gourd is tender and cooked through.
This should take about 15-20 minutes.
Cook for another 2-3 minutes to allow the flavors to meld.

Garnishing and Serving:-
Garnish with freshly chopped coriander leaves.
Serve hot with steamed rice, chapati, or any flatbread of your choice.

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