Authentic Bengali Taroi (Ridge Gourd) Recipe with Mustard Poppy Seed Sauce
35 minutes
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About Authentic Bengali Taroi (Ridge Gourd) Recipe with Mustard Poppy Seed Sauce
Unleash the vibrant heart of Bengal with this authentic Taroi (Ridge Gourd) recipe! Tender ridge gourd, simmered to perfection in a creamy, aromatic sauce of poppy seeds and mustard, creates a harmonious blend of earthy and spicy flavors that will transport your taste buds.This wholesome and nutritious dish, brimming with calcium and essential minerals, is a perfect addition to your healthy diet. The simple yet incredibly flavorful sauce elevates the humble ridge gourd into a culinary masterpiece, ideally served alongside fluffy steamed rice.Follow our easy-to-follow instructions and expert tips to recreate this beloved Bengali classic in your own kitchen. Prepare to be amazed by the incredible depth of flavor and satisfying texture – a truly delightful vegetarian experience!
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Recipe Time & More
Prep15 minutes
Cook20 minutes
Total35 minutes
Ingredients
- 250 gm Ridge Gourd also known as taroi
- 1 cup Poppy Seed Paste alternatively, use a blend of 1 cup fresh coconut and 1/2 cup poppy seeds
- 1 tbsp Chili Mustard Paste adjust to your spice preference, green
- 1 tsp Onion Seeds
- 2 tbsp Mustard Oil
- 1.5 tsp Salt or to taste
Instructions
Preparation
- Cut the ridge gourd lengthwise into half-inch thick slices.
Sautéing the Ridge Gourd
- Heat mustard oil in a pan. Add mustard seeds and let them splutter. Add the ridge gourd slices and salt. Sauté until the ridge gourd is slightly softened but still retains some bite.
Adding the Sauce
- Add the poppy seed paste and green chili-mustard paste to the pan. Stir well to ensure everything is thoroughly combined.
Simmering and Serving
- Simmer the mixture over low heat for 10-12 minutes, or until the ridge gourd is cooked through and the sauce has thickened slightly. Stir occasionally to prevent sticking. Serve hot with steamed rice.
Recipe Notes
Expert Tips
- For a richer flavor, use a good quality mustard oil.
- Adjust the amount of green chilies according to your spice preference. For a milder dish, use fewer chilies or remove the seeds.
- If your poppy seed paste is too thick, add a tablespoon or two of water to adjust the consistency.
- Garnish with fresh cilantro before serving for an added touch of freshness and vibrant color.
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Recipe Nutrition
Calories: 411kcalCarbohydrates: 19gProtein: 10gFat: 35gSaturated Fat: 4gPolyunsaturated Fat: 17gMonounsaturated Fat: 11gSodium: 1762mgPotassium: 440mgFiber: 10gSugar: 2gVitamin A: 13IUVitamin C: 7mgCalcium: 752mgIron: 6mg
Geeta Biswas
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4 Comments
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Absolutely mouthwatering! Thanks for sharing.
I’m thrilled to try this recipe!
I’m loving this recipe already!
This looks so appetizing! Thank you.