Low Fat Tondli Sabzi
Bring a burst of flavor and nutrition to your table with this Low Fat Tondli Sabzi recipe, a delightful Indian stir-fry made with crunchy ivy gourd (tondli) and aromatic spices. Perfectly balanced with minimal oil, this dish is ideal for health-conscious eaters craving a low-fat yet satisfying meal. Seasoned with mustard seeds, cumin, turmeric, and a hint of heat from green chilies, this sabzi pairs beautifully with steamed rice or fresh rotis. Quick to prepare in just 30 minutes, it’s a wholesome, gluten-free option loaded with fresh vegetables and garnished with vibrant coriander leaves for a refreshing finish. Try this easy-to-make recipe for a light yet flavorful addition to your everyday menu!
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Recipe Information
Ingredients
- 250 grams Ivy gourd (tondli)
- 1 teaspoons Oil (preferably olive oil or sunflower oil)
- 0.5 teaspoons Mustard seeds
- 0.5 teaspoons Cumin seeds
- 0.25 teaspoons Turmeric powder
- 2 units Green chilies, finely chopped
- 2 units Garlic cloves, minced
- 1 medium-sized Onion, finely chopped
- 0.5 teaspoons Red chili powder
- 1 teaspoons Coriander powder
- 2 tablespoons Fresh coriander leaves, chopped
- 0.5 teaspoons Salt
- 2 tablespoons Water
Instructions
Wash and trim the ends of the ivy gourd (tondli). Slice them lengthwise into thin strips or rounds, as preferred.
Heat 1 teaspoon of oil in a non-stick or heavy-bottomed pan over medium heat.
Add mustard seeds to the hot oil and allow them to crackle. Add cumin seeds and sauté for a few seconds until aromatic.
Add finely chopped green chilies and minced garlic. Sauté for about 30 seconds until the garlic turns golden.
Add the chopped onion and cook for 2-3 minutes until it becomes translucent.
Stir in the turmeric powder, red chili powder, and coriander powder, and mix well.
Add the sliced ivy gourd to the pan and toss to coat evenly with the spices.
Sprinkle salt over the tondli and mix well. Cover the pan with a lid and cook on low to medium heat for 10-12 minutes, stirring occasionally to prevent sticking.
Add 2 tablespoons of water if the sabzi starts to stick to the pan or becomes too dry. Continue cooking until the ivy gourd is tender but still has a slight crunch.
Once cooked, remove the lid and cook for another 2 minutes to allow any excess moisture to evaporate.
Garnish the sabzi with freshly chopped coriander leaves and mix well.
Serve warm with roti, paratha, or steamed rice for a healthy and delicious meal.
Nutrition Facts
Calories |
174 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 6.4 g | 8% | |
| Saturated Fat | 0.8 g | 4% | |
| Polyunsaturated Fat | 0.0 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 1200 mg | 52% | |
| Total Carbohydrate | 28.6 g | 10% | |
| Dietary Fiber | 8.8 g | 31% | |
| Total Sugars | 7.8 g | ||
| Protein | 6.3 g | 13% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 142 mg | 11% | |
| Iron | 4.0 mg | 22% | |
| Potassium | 611 mg | 13% | |
*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.
