ridge gourd and dill soup recipe | ridge gourd Indian soup | healthy turai and shepu soup |
by Tarla Dalal
Added to 15 cookbooks
This recipe has been viewed 49605 times
ridge gourd and dill soup recipe | ridge gourd Indian soup | healthy turai and shepu soup | with 20 amazing images.
ridge gourd and dill soup is a zero oil Indian soup recipe. Learn how to make ridge gourd Indian soup.
Tender ridge gourd and fresh, fragrant dill leaves pair excellently in this ridge gourd and dill soup . Milk and fresh cream blended in with cooked ridge gourd and dill results in a creamy texture that is hard to beat in terms of taste.
Mildly seasoned with salt and pepper, this ridge gourd and dill soup has excellent medicinal properties as well. The soup tastes best when served with a dollop of fresh cream, and crunchy toast.
To make healthy turai and shepu soup , combine the ridge gourd, dill leaves and 1 cup water in a deep non-stick pan, mix well and cook on a medium flame for 5 to 7 minutes. Keep aside to cool.Blend in a mixer till smooth and transfer it back to the same pan.
Add the milk, salt, pepper and cook on a medium flame for 3 to 4 minutes, while stirring occasionally.
Garnish ridge gourd and dill soup with fresh cream and serve hot.
Serve ridge gourd and dill soup hot, with croutons or toasted multigrain bread .
ridge gourd and dill soup is rich in calcium, vitamin C, phosphorus and vitamin A.
Pro tips for ridge gourd and dill soup . 1. Dill has a distinctive aroma that makes the soup smell more inviting. Dill leaves are rich in antioxidants, vitamin A and Vitamin C which prevent or stop cell damage in your body and thus lowers the risk of chronic diseases like cancer, diabetes and heart disease. 2. Add 3/4th cup milk. Use low fat milk if you are on weight loss or diabetic. Milk adds a rich and creamy texture to the soup. This makes the soup more satisfying and enjoyable to eat. 1 cup of milk provides 70% of the Recommended Daily Allowance of calcium. Milk promotes strong bones.
Enjoy ridge gourd and dill soup recipe | ridge gourd Indian soup | healthy turai and shepu soup | with step by step photos.
Ridge gourd and dill soup- To make ridge gourd and dill soup , combine the ridge gourd, dill leaves and 1 cup water in a deep non-stick pan, mix well and cook on a medium flame for 5 to 7 minutes. Keep aside to cool.
- Blend in a mixer till smooth and transfer it back to the same pan.
- Add the milk, salt, pepper and cook on a medium flame for 3 to 4 minutes, while stirring occasionally.
- Garnish ridge gourd and dill soup with fresh cream and serve hot.
Ridge Gourd and Dill Soup recipe with step by step photos
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like ridge gourd and dill soup recipe | ridge gourd Indian soup | healthy turai and shepu soup | then see our Indian soup recipes and some recipes we love.
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what is ridge gourd and dill soup made of? See below image of list of ingredients for ridge gourd and dill soup.
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Turai (Ridge Gourd ) : This ridge gourd is absolutely low in calories and carbs, thus making it a very virtuous choice for those on low-cal and low-carb diet. Consuming ridge gourd regularly can help to maintain blood sugar levels and hence diabetic friendly. It's absolutely low in fat and nil in cholesterol. A subzi made with ridge gourd with minimal amount of oil is truly a welcome addition for those with heart diseases. See detailed benefits of turai ridge gourd.
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To make ridge gourd and dill soup recipe | ridge gourd Indian soup | healthy turai and shepu soup | in a deep non stick pan put 2 cups ridge gourd (turai) , peeled and chopped. Ridge gourd has a mild flavor that does not overpower the other ingredients in the soup.Ridge gourd has a slightly crunchy texture that adds interest to the soup.
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Add 3/4 cup dill leaves (shepu / suva bhaji). Dill has a distinctive aroma that makes the soup smell more inviting. Dill leaves are rich in antioxidants Vitamin A and Vitamin C which prevent or stop cell damage in your body and thus lowers the risk of chronic diseases like cancer, diabetes and heart disease.
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Add 1 cup water.
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Mix well.
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Cook on a medium flame for 5 to 7 minutes, stirring occasionally.
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Keep aside to cool. Transer to a mixer.
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Blend till smooth.
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Transfer blended mixture back to the same pan.
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Add 3/4th cup milk. Use low fat milk if on weight loss or diabetic. Milk adds a rich and creamy texture to the soup. This makes the soup more satisfying and enjoyable to eat. 1 cup of milk provides 70% of the Recommended Daily Allowance of Calcium. Milk promotes strong bones.
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Add salt to taste. We added 1/4th tsp salt. Salt brings out natural flavours and makes foods more palatable. Too much of it can ruin the food and your health. So, use only the right amount. If you have high blood pressure, cut back on salt.
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Add freshly ground black pepper (kalimirch) to taste.
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Mix well.
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Cook on a medium flame for 3 to 4 minutes, while stirring occasionally.
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Garnish ridge gourd and dill soup | ridge gourd Indian soup | healthy turai and shepu soup | with fresh cream and serve hot.
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in a deep non stick pan put 2 cups ridge gourd (turai) , peeled and chopped. Ridge gourd has a mild flavor that does not overpower the other ingredients in the soup.Ridge gourd has a slightly crunchy texture that adds interest to the soup.
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Add 3/4 cup dill leaves (shepu / suva bhaji). Dill has a distinctive aroma that makes the soup smell more inviting. Dill leaves are rich in antioxidants Vitamin A and Vitamin C which prevent or stop cell damage in your body and thus lowers the risk of chronic diseases like cancer, diabetes and heart disease.
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Add 3/4th cup milk. Use low fat milk if on weight loss or diabetic. Milk adds a rich and creamy texture to the soup. This makes the soup more satisfying and enjoyable to eat. 1 cup of milk provides 70% of the Recommended Daily Allowance of Calcium. Milk promotes strong bones.
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Ridge Gourd and Dill Soup is rich in below macronutrients, vitamins and minerals given in descending order (highest to lowest).
- Calcium. See Calcium rich recipes : Calcium is a mineral that makes bones stay strong. See our list of calcium rich Indian foods. Dairy products: Like milk, curds, cheese, paneer and buttermilk. Green leafy vegetables like spinach, fenugreek, broccoli. Nuts and ragi. Required from kids to adults. 32% of RDA.
- Vitamin C : Vitamin C is a great defence against coughs and colds. Have citrus fruits, lemons, vegetables ( capsicum, broccoli, cabbage). Not all of the vitamin C is lost when vegetables are cooked. Some studies have shown that up to 50% of the vitamin C can be retained, depending on the cooking method and the vegetable. Cook vegetables quickly. The longer vegetables are cooked, the more vitamin C they will lose. 30% of RDA.
- Phosphorus : Phosphorus rich Indian foods works closely with calcium to build bones. Phosphorus rich Indian foods like dairy products ( milk, paneer, curd), nuts, seeds, jowar, bajra, moong, matki, oats, ragi, wheat flour etc. 21% of RDA.
- Vitamin A rich recipes, Beta Carotene : Vitamin A is crucial for healthy vision, cell growth and healthy skin. Sources of vitamin A include yellow-orange fruits and vegetables like carrots, mango, papaya, peach, tomatoes, pumpkin etc. and other vegetables like spinach, kale, fenugreek leaves, broccoli, capsicum etc. 15% of RDA.
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Nutrient values (Abbrv) per serving
| Energy | 107 cal |
| Protein | 4 g |
| Carbohydrates | 7.6 g |
| Fiber | 1.9 g |
| Fat | 6.6 g |
| Cholesterol | 12 mg |
| Sodium | 23.3 mg |
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