Tindora Stir Fry Recipe | Tindora Sabzi

Hello Foodies,
           Here is an exciting spin to regular stir fry. Cook this ivy gourd with some Indian
spices and chickpeas flour and you will have a crispy and crunchy dish ready to serve. This is one of the easiest, healthiest and tastiest stir fry recipe I often prepare to go in the tiffin box and even for weeknight dinner. This is one of the crunchy and spicy dishes which we like to eat with chapati(roti)or with dal-chawal. Ivy gourd is low in calories and hence can be consumed by those trying to lose weight. Ivy gourd is also known as Tindora, Tendli, Tondali, dondakaya, kovakka, kundru across most Indian households. There are many variations to this dish across various states in India depending on the individual taste. Here I have presented no onion no garlic version of this ivy gourd stir fry.  With an exciting play of Indian spices and other condiments, it can be transformed into many spectacular recipes. Ivy guard packed with nutrients and full of flavor and it's numerous health benefits will make you embrace it wholeheartedly. You can pair it with chapati or have it as is, this stir fry recipe presents the super vegetable at its versatile best. Roasting vegetables in less oil are considered to be one of the healthy ways of the cooking, roasting retains their nutrient values.
             Ivy gourd is a good source of fiber, vitamin A(beta carotene) and other nutrients. It can control blood sugar levels naturally. But Vit. C present in Ivy gourd helps to condition your bones. It has anaphylactic and antihistaminic properties. Also, it has the ability of detoxification, and it helps in purification of blood or cleaning of blood.
              The skin of Ivy gourd is smooth with the blend of green and white colors. It is similar to the taste and appearance of a cucumber. They are readily available in all Indian stores and very simple to cook. So let's get started with the recipe.


Preparation Time: 10 Minutes; Cooking Time: 15 Minutes.

Each Serving of Tondali stir fry Contains 110 calories.

YouTube Video: 

Ingredients :

  • Ivy Gourd / Tondali / Tendli / Tindora 2 Cups(500 g)
  • Besan 2 Tbsp 
  • Green chilies 2 strips, chopped 
  • Red Chilli Powder ½ Tbsp 
  • Coriander powder ½ Tsp 
  • Cumin powder ½ Tsp 
  • Goda Masala 1 Tsp 
  • Turmeric Powder ½ Tsp 
  • Salt 1 Tsp 
  • Coriander leaves 2 Tbsp 
  • Asafoetida 1 Pinch 
  • Veg.oil 2 Tsp
  • Water as needed 

Instructions :

  • Wash the tondli and cut the ends and cut them into thin slices lengthwise.
  • Heat oil in a pan and splutter cumin seeds and
    add green chilies and saute.
  • Now, add sliced tendli and saute and cook on a medium flame for 10 minutes or until tendli cooks well. 
  • Add all spices (red chili powder, coriander powder, cumin powder, turmeric powder, asafoetida and goda masala), salt, coriander leaves and mix
    well. 
  • Now add besan and water 2 tbsp and mix well and cook for 2 to 3 minutes. 
  • Tadaa, scrumptious and tasty Tendli Stir Fry is ready to serve. Serve hot with chapati or with rice. Enjoy!!!

Dietary Comments

  • It makes 3 servings.
  • Calorie count is based on a 2000 calorie diet.
    Per serving contains 110 calories, along with 12.41 g carbohydrates, 4 g fats, and 4.15 g protein.



Health Benefits of Ivy Gourd / Tondali stir fry:

  • This vegetable helps to keep you energized, healthy and fit.
  • Ivy gourd contains fiber that aids in digestion. 
  • It also cures other gastrointestinal disorders like constipation, ulcers, and disease.
  • Ivy gourd can help regulate blood sugar levels
    and, in turn, prevent or treat diabetes.
  • It is filled with vitamins such as beta-carotene, vitamin A, vitamin B1, and B2.
  • Chickpeas flour is a great source of fiber and has a low glycemic index.
  • Helps improve heart health by maintaining healthy blood pressure levels.
  • Chickpeas flour have a higher proportion of fiber, no gluten and a is higher in protein.
  • Improves immune function and lowers inflammation. 

Good Time To Eat:

  •            It is good to eat it Ivy gourd stir fry for lunch and for dinner.

Eat Healthy, Stay Healthy!!!

1 comment:

  1. Just made this today and it was delicious, though I needed more than 2T of water towards the end. I guess my pan was really hot. Thanks for a great recipe.

    ReplyDelete

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