High Protein Tondli Sabzi
Elevate your everyday veggie game with this wholesome and nutritious High Protein Tondli Sabzi, a delightful spin on traditional Indian ivy gourd curry. Packed with protein-rich split moong dal and infused with aromatic spices like cumin, garam masala, and earthy coriander powder, this dish is as flavorful as it is healthy. Fresh tondli (ivy gourd) slices are simmered to tender perfection alongside vibrant onions, tomatoes, and green chilies, creating a colorful, nutrient-dense dish. Ideal for quick weeknight dinners, this sabzi is ready in under 40 minutes and pairs beautifully with chapati, paratha, or steamed rice. Whether you're looking to boost protein in your meals or simply enjoy a comforting vegetarian curry, this high-protein recipe is sure to become a family favorite!
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Recipe Information
Ingredients
- 250 grams Tondli (Ivy Gourd)
- 50 grams Split Moong Dal (Yellow Lentils)
- 1 medium (finely chopped) Onion
- 1 medium (finely chopped) Tomato
- 2 small (sliced) Green Chilies
- 1 teaspoon (grated) Ginger
- 1 teaspoon Cumin Seeds
- 0.5 teaspoon Turmeric Powder
- 0.5 teaspoon Red Chili Powder
- 1 teaspoon Coriander Powder
- 0.5 teaspoon Garam Masala
- 0.75 teaspoon (or to taste) Salt
- 1.5 tablespoons Oil
- 120 milliliters Water
- 2 tablespoons (chopped) Fresh Coriander Leaves
Instructions
Wash the tondli (ivy gourd) thoroughly. Trim the ends and slice each tondli into thin, vertical pieces.
Wash the split moong dal (yellow lentils) in water and soak it for 10 minutes.
Heat oil in a pan over medium heat. Add cumin seeds and let them splutter.
Add the green chilies and grated ginger. Sauté for 30 seconds until fragrant.
Add the chopped onion and cook until translucent, about 3-4 minutes.
Mix in the chopped tomato, turmeric powder, red chili powder, and coriander powder. Cook for 2-3 minutes until the tomatoes soften and the masala is well combined.
Add the sliced tondli and soaked moong dal (after draining the water). Stir everything well.
Season with salt and pour in 120 milliliters of water. Cover the pan with a lid and let it cook on low heat for about 15 minutes, stirring occasionally, until the tondli and lentils are tender.
Remove the lid and sprinkle garam masala. Mix well and cook for another 2 minutes to combine the flavors.
Turn off the heat and garnish with fresh coriander leaves.
Serve hot with chapati, paratha, or steamed rice for a wholesome, protein-packed meal.
Nutrition Facts
Calories |
559 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 23.9 g | 31% | |
| Saturated Fat | 1.7 g | 8% | |
| Polyunsaturated Fat | 0.1 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 2978 mg | 129% | |
| Total Carbohydrate | 73.6 g | 27% | |
| Dietary Fiber | 14.1 g | 50% | |
| Total Sugars | 21.8 g | ||
| Protein | 20.2 g | 40% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 237 mg | 18% | |
| Iron | 9.5 mg | 53% | |
| Potassium | 1689 mg | 36% | |
*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.
