Gravies & Curries

Turai Aur Moong Dal Ki Sabzi


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Turai or Turiya is dark green in colour with spongy white flesh and white seeds embedded in it.

In English, it is called ridged gourd, sponge gourd or silky gourd. Turai is loaded with many amazing health benefits. Here are some of its most extraordinary health benefits:


  • It is loaded with dietary fiber, it is low in calories and saturated fat, which aids in weight loss.
  • It contains a good amount of cellulose and it is high in water content which helps to relieve from constipation.
  • It incorporates insulin, like peptides and alkaloids which reduces sugar levels in blood and urine.
  • It is high in beta-carotene which is good for eyesight.
  • It is effective in purifying the blood.
  • It boosts up and nourishes the liver health, and strengthens the immune system against infection.
  • It is known as a cooling agent which helps to manage acidity and ulcers.
  • It is a good source of vitamin A, vitamin C, B vitamins, folic acid, iron, magnesium, calcium, zinc, potassium, and phosphorus.

Recipe of Turai aur Moong Dal ki sabzi – for 2 to 3 servings

  • Turai aur moong dal ki sabzi is tasty, nutritious, healthy and easy to digest.
  • Always take fresh and firm turai to make sabzi. The recipe is very simple and easy.

Ingredients –

  • Turai (Ridged gourd)                                – ½ kg
  • Moong dal (De-husked split green gram)  – ½ tea cup
  • Desi ghee ( clarified butter)                       – 1 tbsp
  • Jeera (cumin seeds )                                 – ¼ tsp
  • Hing (asafoetida )                                         – 1 pinch
  • Haldi (Turmeric)                                          – ⅛ tsp
  • Lal mirch (red chilli powder)                       – ¼ tsp
  • Tomato                                                         – 1 big
  • Green chilli                                                   – 1
  • Salt according to taste.
  • Lime juice as required.
Ingredients for Turai Aur Moong Dal Ki Sabzi

Preparation –

  • Wash and soak moong dal in water for 15 to 20 minutes and drain water from it.
  • Rinse, peel and cut turai into small pieces.
  • Finely chop tomato and green chillies.

Method –

  • Keep the pressure cooker on the flame.
  • Add 1 tbsp desi ghee in it.
  • When ghee is hot, add cumin seeds.
  • When cumin seeds starts to sizzles, add pinch of hing and finely chopped green chillies and saute for a few seconds.
  • Now add chopped tomatoes, put turmeric powder, red chilli powder and salt, mix well and saute it on medium flame until ghee starts to separates from it.
  • Now add moong dal and turai, mix well. No need to add water; while cooking it turai releases water.
  • Close the lid of the cooker and cook until one whistle.
  • Turn off the flame, let the pressure cooker cool down.
  • Transfer turai and moong dal ki sabzi to the serving bowl.
  • Garnish it with fresh coriander leaves.
  • Before serving, squeeze lemon juice as required.
Turai Aur Moong Dal Ki Sabzi

Serving idea –

  • Serve Turai aur moong dal ki sabzi with phulkas.

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