Description

🥒 Ridge gourd, also known as Turai, Beerakaya, or Peerkangai depending on the region, is a versatile and nutrient-rich vegetable widely used in Indian cuisine. It’s part of the cucumber family and has a distinct ridged skin with soft white flesh inside.

🌿 Health Benefits

• Low in calories and high in water content—great for hydration and weight management
• Rich in dietary fiber, which aids digestion and helps relieve constipation
• Contains vitamin C, vitamin A, iron, and magnesium, supporting immunity and skin health
• Known to help regulate blood sugar levels due to its low glycemic index2

🍛 Culinary Uses

• Commonly used in curries, dals, chutneys, and stir-fries
• Can be made into Ridge Gourd Raita, Stuffed Ridge Gourd Curry, or even pakoras
• In Konkani cuisine, it’s stir-fried with coconut in a dish called Upkari4