Turai Tarkari

May 29, 2023May 29, 20230 17
Healthy and flavorful Turai Tarkari recipe
in Vegetarian

Prep

10 min

Cook

20 min

Ready In

30 min

Level

Very easy

Rating

1 Star2 Stars3 Stars4 Stars5 Stars
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Ingredients

225 g courgettes ( Turai , sliced into 5 mm rounds )
2 medium tomatoes ( chopped )
1 small onion , sliced
2 green chilies ( Hari Mirch , or to taste )
1 tablespoon fresh coriander ( Hara Dhania , chopped ) or 1 tablespoon cilantro leaf ( Hara Dhania , chopped )
1/2 teaspoon red chili powder ( Pisi Lal Mirch )
1 teaspoon grounded coriander ( Pisa Dhania )
1/4 teaspoon turmeric powder ( Pisi Haldi )
1 teaspoon cumin seed ( Sufaid Saabut Zeera )
salt ( to taste )
2 tablespoons oil

Nutrision Information

Servings Per Recipe
4
Calories
90
Sugar
3g
Fat
3g
Turai Tarkari is a simple and flavorful vegetarian dish that originated in Nepal. It is made with sliced courgettes, onions, tomatoes, and a blend of spices. This dish is commonly eaten with rice or roti and can be served as a side dish or a main course. It is a healthy and satisfying dish that can be easily prepared in under 30 minutes.

Instructions

1.Heat oil in a pan and add cumin seeds, onions, and green chilies. Fry until onion turns golden brown.
2.Add turmeric powder, chili powder, and coriander powder to the pan and stir well.
3.Add tomatoes to the pan and sauté for 2-3 minutes until it turns into a thick gravy.
4.Add the sliced courgettes and salt to the pan and cook for 5 minutes on low flame until the courgettes are tender.
5.Garnish with fresh coriander and serve hot with rice or roti.

PROS

This dish is oil-free and low in calories.
It is an excellent source of dietary fiber, vitamin C, and potassium.

The spice blend adds a unique flavor and makes it a satisfying meal.

CONS

This dish may not be suitable for those who dislike courgettes due to its texture.
Overcooking courgettes may result in a mushy texture.

The spice level can be adjusted according to personal preference.

HEALTH & BENEFITS

Courgettes are known to regulate blood sugar levels and aid in digestion.
They are also rich in antioxidants, which help prevent heart disease, cancer, and Alzheimer’s disease.
Tomatoes are a good source of vitamin C, potassium, and lycopene, which promote heart health and reduce the risk of cancer.

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