Heart-Healthy Tondli Sabzi
Discover the vibrant flavors of this Heart-Healthy Tondli Sabzi, a wholesome dish that combines fresh ivy gourd with aromatic spices for a nutritious and satisfying meal. Perfect for weight management and heart health, this recipe uses low-sodium salt and heart-friendly extra virgin olive oil, making it an excellent choice for health-conscious eaters. The ivy gourd, cooked to tender perfection with a crunch, is infused with fragrant cumin, mustard seeds, turmeric, and a hint of garlic, creating a medley of flavors in every bite. A squeeze of fresh lemon juice and a garnish of coriander leaves add a refreshing finish. Ready in just 30 minutes, this versatile dish pairs beautifully with whole-grain rotis or brown rice for a balanced, nutrient-packed meal. Ideal for those embracing a healthier lifestyle, this quick and easy recipe will become a staple in your kitchen!
Log this recipe in SnapCalorie
Recipe Information
Ingredients
- 400 grams Ivy gourd (tondli/tindora)
- 1 tablespoon Olive oil (extra virgin)
- 0.5 teaspoon Mustard seeds
- 0.5 teaspoon Cumin seeds
- 0.5 teaspoon Turmeric powder
- 1 teaspoon Coriander powder
- 0.25 teaspoon Red chili powder (optional, for mild spice)
- 1 pinch Asafoetida (hing)
- 2 cloves Garlic (minced)
- 2 tablespoons Fresh coriander leaves (chopped)
- 1 teaspoon Fresh lemon juice
- 0.5 teaspoon Salt (low-sodium or Himalayan pink salt)
Instructions
Wash the ivy gourd thoroughly and trim the ends. Slice them lengthwise into quarters or halves, depending on their size. Set aside.
Heat a wide, non-stick skillet or pan on medium heat and add the olive oil.
Once the oil is warm, add mustard seeds and allow them to splutter.
Add the cumin seeds and asafoetida (hing), stirring for a few seconds until aromatic.
Add the minced garlic and sauté for about 30 seconds until it turns lightly golden.
Add the sliced ivy gourd to the pan and mix well with the tempered spices.
Sprinkle turmeric powder, coriander powder, and red chili powder (if using) over the vegetables. Stir to coat the ivy gourd evenly with the spices.
Add the salt and mix again. Cover the skillet with a lid and cook on low to medium heat for about 12-15 minutes, stirring occasionally to prevent sticking.
Once the ivy gourd is tender yet slightly crunchy, turn off the heat. If you like a softer texture, cook a few minutes longer, but avoid overcooking to retain nutrients.
Squeeze fresh lemon juice over the sabzi and garnish with chopped coriander leaves.
Serve hot with whole-grain rotis, brown rice, or as a side with any heart-healthy main dish.
Nutrition Facts
Calories |
228 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 15.3 g | 20% | |
| Saturated Fat | 2.1 g | 11% | |
| Polyunsaturated Fat | 0.0 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 1164 mg | 51% | |
| Total Carbohydrate | 22.9 g | 8% | |
| Dietary Fiber | 7.5 g | 27% | |
| Total Sugars | 10.5 g | ||
| Protein | 6.4 g | 13% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 142 mg | 11% | |
| Iron | 4.5 mg | 25% | |
| Potassium | 745 mg | 16% | |
*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
