Actress Neena Gupta is well-known for her series of homemade recipes, where she prepares basic and simple Indian dishes without any fancy setup, often emphasizing that this is how every Indian home cooks. From her handvo cheela to lauki ki sabzi, she shares all things easy and seasonal. Considering the intense summer season, the actress recently shared a Tori and Paneer Sabzi that she frequently makes at home. Explaining the sabzi, she mentioned that this is one of the easiest summer preparations and contains no onion or garlic. Scroll down to read the recipe and its benefits.
Ingredients
- 2 cups tori (ridge gourd)
- 1/2 cup paneer (cottage cheese)
- 2 tbsp ghee
- 1 tbsp cumin seeds
- 1 tbsp red chili powder
- 1/2 cup tomato (grated)
- 1 tsp ginger (grated)
- 1/2 tsp turmeric powder
- Salt to taste
Method
Heat ghee in a pan and add cumin seeds and red chili powder. Let the seeds crackle, then add grated tomato and ginger. Cook for 3-5 minutes, then add diced tori and mix well. Cook for 5 minutes, then add salt and turmeric. Cover and cook until tori releases water. Cook on high flame to thicken the sabzi. Add diced paneer cubes, mix well, and cook for 2-3 minutes. Enjoy fresh with roti.
Nutritional Values of Tori
Per 100 grams of tori offers 18-20 calories, 93-95% water, 3.5 g carbs, 2.5 g fiber, 0.5 g protein, 0.1 g fat, 15-20 mg vitamin C, 0.3-0.5 g iron, and 20-30 mg calcium.
Benefits of Tori
Tori contains more fiber and high vitamin C, providing better digestive support and a slightly richer nutrient profile. Its fibrous texture makes it filling while still being easy to digest, making it a great addition to summer meals. According to a study, it is a good source of fiber (20.6%) and minerals (7.7%). Amino acid analysis revealed the highest content of carnosine, followed by aspartic acid and aminoadipic acid. Antioxidant activity of different extracts showed that the ethyl acetate extract was more potent compared to other solvent extractions.
Paneer's Nutritional Content
40 grams of low-fat cottage cheese or paneer provides 7.54 g protein, 5.88 g fat, 4.96 g carbs, 37.32 micrograms folates, 190.4 mg calcium, 132 mg phosphorus, and 50 mg potassium.
Benefits of Paneer
Paneer is rich in high-quality protein, essential for muscle growth and sustained energy throughout the day. Its slow-digesting nature keeps you full for longer, reducing cravings and aiding in weight loss and management. It is rich in calcium and phosphorus, which help strengthen bones and teeth, making it a great option for all age groups. It also contains healthy fats that provide steady energy without spiking blood sugar levels, making it ideal for diabetics. Additionally, paneer is easy to digest and versatile, allowing you to prepare a variety of nutritious dishes like paneer bhurji, stuffed parathas, or salads for a wholesome start to the day.
