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Tori (golden courgette and turmeric caviar)

Tori is a Mediterranean vegetable caviar made from courgette and turmeric, born from the blending of Andalusian and Sephardic cultures in southern Spain. Originally a "poor man's" dish for preserving surplus harvests, it traveled throughout the Middle East after the expulsion of the Jews from Spain in 1492.
Rediscovered by chefs of the new Mediterranean cuisine in the 21st century, it's now considered a gourmet specialty. More than a simple recipe, Tori symbolizes the dialogue between cultures and the passing down of traditions across generations, embodying the Mediterranean philosophy of turning simple ingredients into something exceptional.
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Prep Time 10 minutes
Cook Time 30 minutes
Total Time 40 minutes
Servings: 4 people
Course: Plato Principal
Cuisine: India
Ingredients Equipment Method Notes

Ingredients
  

  • 1 onion thick
  • 1 kg courgettes
  • 2 tomatoes thick
  • 1 tablespoon olive oil
  • 1 teaspoon turmeric
  • ½ teaspoon salt
  • ½ teaspoon red chili powder (optional)

Equipment

  • 1 knife
  • 1 cutting board
  • 1 wok or a large pot
  • 1 wooden spoon
  • 1 peeler

Method
 

  1. Peel the onion and finely chop the courgettes, then cut them into cubes so the tomatoes are well washed.
  2. In a wok or a large pot, heat the olive oil and let the onion brown for a few minutes.
  3. Then add the courgette and the tomatoes, then the turmeric, and salt to taste.
  4. Mix well, cover, and let cook over medium heat for 10 minutes.
  5. Then remove the lid and increase the heat, mixing well again so the mixture doesn't stick, letting the water from the vegetables evaporate.
  6. Remove from heat after 5 minutes and serve.

Notes

Nutritional values (per 100g)

  • Calories: Approximately 65-80 kcal (very light).
  • Carbohydrates: 4g (low in sugars).
  • Protein: 1.5g.
  • Fat: 5g (mainly healthy fats from olive oil).
  • Fiber: 2g.

The chef's trick

The key to Tori is patience. You need to cook the courgette over very low heat until it loses almost all its water and turns into a dense, dark paste. Add the turmeric near the end along with a pinch of black pepper; this not only improves the color but activates the curcumin so your body absorbs it better.

Benefits

  • Hydration and detox: Courgette has a very high water and potassium content, which helps eliminate toxins and reduce fluid retention.
  • Powerful anti-inflammatory: Thanks to the combination of turmeric and olive oil, it's an excellent ally for the joints.
  • Digestive health: Extremely easy to digest, ideal for light dinners or people with sensitive stomachs.

Benefits according to Chinese Medicine

  • Cooling heat: Courgette has a cooling nature, which helps "clear heat" from the body and calm irritability.
  • Draining dampness: Helps eliminate excess dampness in the digestive system, easing heaviness.
  • Moving the Qi: Turmeric is a key spice for mobilizing stagnant energy and promoting smooth blood circulation.