By: Dr. Kaviraj Khialani- Celebrity Master Chef.
Tendli also called Ivy gourd, tindora is one of the most commonly available vegetable found in our local markets. while most of us do include it in our diets and recipes occasionally it is a very nutritious ingredient to include in various ways with a touch of innovation and little creative ideas Tendli or tindora regulates blood sugar levels in our system, improves digestion, prevents constipation and also is a heart healthy vegetable.
Tendli is rich in Vitamin C and is also regarded good for the eyes, and also assists in detoxifying our system as well. It is also known to increase metabolism levels in our body and is a good ingredient to consume for weight watching since it is low in calories.it is also rich in fiber, Vitamin B & iron content.
While most recipes with Tendli start with basic tempering with Indian spices and with a touch of hing, jeera and chilies, some also combine ingredients like coconut and curd too when working with Tendli based preparations. I enjoy Tendli aloo sukha subzi with a mild touch of home spices to accompany a nice dal fry and hot phulkas, besides having
included in recipes with pasta, baked dishes, stuffing’s for parathas and continental dishes, Tendli is one ingredient which also goes well with Mexican, Spanish, Chinese and Thai recipes as well.
Here are some easy to make and healthy recipes with Tendli :
Recipe-1] Tendli Tamatar Ka Milan
Ingredients:
- Tendli- 200 gm- cut into round slices
- Oil-1 tsp
- Ghee-1 tsp
- Hing- ¼ tsp
- Curry leaves- 8-10
- Slit green chilies- 3-4
- Tomatoes- 2 medium size, puree or grated.
- Salt to taste
- Turmeric powder-1/2tsp
- Red chili powder-1/2tsp
- Dhaniya powder-1 tsp
- Kasoori methi- 1tsp
- Water- ¼ cup
- Roasted crushed peanuts- 2 tbsp.
- Chopped coriander- 2 tbsp.
- Lime juice- 1tbsp.
- To serve with –chapattis, phulkas, ideal for tiffin.
Method:
- Prepare all the ingredients and keep aside.
- Heat oil add in the ingredients for the tadka and cook for 10 seconds, add in the sliced Tendli and tomatoes.
- Now add in salt and all powdered masala, methi and bhunofy for 2 mins, add in the roasted crushed peanuts.
- Add little water cover and cook in steam for 10-15 mins, add lime juice and coriander leaves mix, serve hot with rotis,raita and salad.
Recipe-2] Tendli Ka Khush Mijaaz Pulao
Ingredients :
- Tendli – 200 gms- sliced vertically.
- Basmati rice- 1 and half cup
- Oil- 1 tsp
- Ghee-1 tbsp.
- Shahi jeera/ jeera- 1 tsp
- Ginger- 1 tsp sliced
- Green chilies- 2-3 slit
- Onion- 1 small sliced
- Tomato- 1 med size chop
- Salt to taste
- Turmeric powder- 1/2tsp
- Red chili powder-1/2 tsp
- Methi leaves- ½ cup fresh
- Coriander leaves- 1/2cup fresh.
- Garam masala powder-1/2 tsp
- Water as needed to cook the pulao
- To garnish-fried brown onions/fried nuts.
Method:
- Prepare all the ingredients for the pulao.
- Soak the rice, heat oil and ghee in a pan add the ingredients one by one and saute for 15 seconds.
- Add in the Tendli and fry them for 1 min, add in the drained rice, salt and all the masala and methi-coriander.
- If desired add some more veggies like carrots, peas, capsicums, soy chunks etc.
- Add in double the amount of water cover and cook in dum, or use a cooker and allow 2 whistles.
- Serve the pulao hot garnish with fried onions/nuts with a bowl of chilled boondi aloo raita, papad and pickle.
Recipe-3] TENDLI AUR VATANE KI SUBZI
Ingredients :
- Tendli- 150 gms sliced
- Boiled white vatana- 1 cup
- Oil- 1 tbsp.
- Ghee- 1 tsp
- Curry leaves- 10-12
- Red chili- 2 no slit
- Hing- 1 pinch
- Ginger- chili paste- 1 tsp
- White sesame seeds/til- 1 tsp
- Mustard seeds-1 tsp
- Chopped onion- ½ cup
- Chopped tomato-1/2 cup
- Fresh coconut- ½ cup
- Curd- ½ cup beaten
- Salt to taste
- Turmeric powder- 1/2tsp
- Aamchur powder- ½ tsp
- Dhaniya jeera powder-1 tsp mix
- Garam masala powder-1/2 tsp
- Fresh coriander- 2 tbsp. chopped
Method:
- Prepare all the ingredients for the recipe.
- Heat oil and ghee in a pan add in the ingredients for the tadka one by one and add in the onions and saute until light brown, add tomatoes, salt and masalas, add in the coconut and beaten curd, boiled vatana and sliced Tendli.
- Mix all well and allow to cover and cook for 15-20 mins in steam, stir occasionally and add little water if needed.
- Serve hot garnished with fresh coriander leaves, roasted peanuts, enjoy this recipe with hot rotis/parathas, kulchas along with a bowl of salad and papad.
