Explained: Tinda vs Torai vs Lauki-why these summer vegetables are so important

The summer season is at its peak, and it is important to make necessary dietary changes to keep the gut and overall health good. Keeping the same in mind, experts often suggest indulging in veggies like tinda, tori, and lauki. And for many of us, these three vegetables are not-so-appetizing, and that is why people often neglect them. Today, we will tell you in-detail about all three summer vegetables and why they are they so important.
Tinda, also known as Indian Round Gourd or Apple Gourd, is a small, green vegetable that belongs to the gourd family. It's commonly cultivated in South Asia and is a popular ingredient in Indian cuisine. The rich amount of water content in this seasonal vegetable makes it a summer must-have.
Lauki, also known as Bottle Gourd or Calabash Gourd, is another popular vegetable in South Asian cuisine, particularly in Indian cooking, and is rich in water and fiber. It also belongs to the gourd family and is characterized by its elongated shape with a light green, smooth skin.
Also Read: Different types of gourd, their benefits and how to prepare them
Tori, also known as Ridge Gourd or Sponge Gourd, is a type of vegetable commonly used in South Asian cuisines, particularly in Indian cooking. The ridges on its exteriors helped it gain the name, and one of the surprising facts about this vegetable is that it is used in several cuisines and is quite beneficial in diabetes and digestion. It belongs to the gourd family and is characterized by its elongated shape.

Why are they important in the summer months?
All these three vegetables are a summer must-have because they are rich in water content that helps with hydration. Also, they are rich in fiber, which helps in the smooth functioning of the digestive system during extreme weather conditions. For more details about the nutritional benefits of these vegetables, scroll down.
Also Read:What is tinda and what are its benefits
Calorie count: All these three vegetables are low in calories but high in dietary fiber, making them a great option for those looking to maintain or lose weight. The fiber content helps promote satiety and prevents overeating during extreme heat, which further boosts digestive health.
Rich in nutrients: If we look at the nutrients, tinda is rich in essential nutrients such as vitamins A and C, potassium, calcium, and iron. And when it comes to tori, it is also rich in vitamins A, C, and B-complex vitamins (especially folate), as well as minerals like calcium, potassium, and iron. These nutrients are vital for overall health, supporting immune function, bone health, and blood circulation. As far as lauki is concerned, it is rich in vitamins C and B-complex (especially folate), as well as minerals like calcium, magnesium, phosphorus, and iron.

Digestive health: They all proven to be excellent sources of dietary fiber, which aids in digestion and helps prevent constipation. The fiber content found in these vegetables also promotes regular bowel movements and helps maintain a healthy digestive system.
Also Read:9 desi lauki dishes that are super delicious and healthy
Hydration: Tinda, tori, and lauki, all three vegetables are proven to have a high water content, which helps keep the body hydrated, which is essential for various bodily functions, including regulating body temperature, transporting nutrients, and eliminating waste products during summer months.
Blood sugar regulation: Tinda and tori have a low glycemic index, which doesn't cause a rapid spike in blood sugar levels and makes them a perfect choice for people with diabetes or those looking to manage their blood sugar levels.

Heart health: The potassium content, along with vitamin C and potassium, found in these veggies helps regulate blood pressure and maintain heart health. Potassium helps counteract the effects of sodium, reducing the risk of hypertension and cardiovascular disease in this season.
Antioxidant properties: Tinda and tori contain antioxidants such as vitamin C and beta-carotene, which help neutralize harmful free radicals in the body and protect cells from damage, reduce inflammation, and lower the risk of chronic diseases such as cancer and heart disease.
Also Read:Ridge Gourd benefits and easy ways to use it
Weight management: They all proven to be low in calories and high in fiber content, which helps in weight management. They provide essential nutrients without adding excess calories, helping individuals achieve and maintain a healthy weight.
Skin health: The vitamins and antioxidants found in tori, lauki, and tinda help contribute to healthy skin by promoting collagen production, protecting against excessive UV damage, and reducing the signs of aging too. They are also proven to help maintain a radiant complexion and prevent all summer centric skin problems.
How to use Tori, Tinda, and Lauki
As per food experts, they all taste best when cooked along with chana dal, which also enhances their nutritional value. One can also use them to make raita, which goes well with a summer diet and keeps the gut healthy. Take a look at some of the easy recipes.
Tori Chana Dal
Wash, peel, and chop 250 grams of tori. Heat oil in a pan, add 2 garlic cloves, 1 tsp cumin seeds, and 1 green chilli. Saute them well. Then add 1 chopped onion along with tori and cook for 10-15 minutes. Add soaked 4 tbsp chana dal, turmeric powder and salt. Cover and cook until tori releases water. Mix well and dry it up. Garnish with coriander leaves and serve with roti.
Lauki ki Sabzi
Wash, peel, and dice 500 gms lauki into cubes. Heat 2 tbsp ghee in pan, add 1 tsp cumin, 1/4 tsp fenugreek seeds, and 1 green chilli. Saute welll. Add diced lauki, salt, and turmeric. Mix well, cover, and cook until lauki releases water. Once done, dry up the water on a medium flame, garnish with coriander leaves, and enjoy.
Tinda Do Pyaza
Wash, peel, and cut 250 gms tinda into pieces along with 2 potatoes. Heat 2 tbsp mustard oil, add 1 tsp cumin seeds, and 2 tsp ginger garlic paste. Saute well and add 1 chopped onion and 1 tomato and cook until oil leaves the side of the pan. Now, add tinda and potatoes and cook them along with salt, turmeric, and 1 tsp garam masala. Mix well and cook for 15 minutes. Once done, serve hot with roti or rice.
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