Low Sodium Tondli Sabzi
Discover the vibrant flavors of low sodium Tondli Sabzi, a wholesome and aromatic Indian dish crafted with tender ivy gourd, spices, and fresh coconut. This healthier twist on the classic recipe eliminates excess salt while highlighting the natural taste of the ingredients. Sautéed in fragrant coconut oil, seasoned with mustard seeds, cumin, turmeric, and a hint of black pepper, the ivy gourd develops a delicate balance of zest and warmth. A garnish of freshly grated coconut, cilantro, and a splash of lemon juice lends a refreshing, tropical touch to this simple yet flavorful sabzi. Perfect as a low-sodium side dish, serve it alongside warm chapatis, steamed rice, or millet for a nourishing meal that’s light yet satisfying. Easy to prepare in under 35 minutes, this recipe is ideal for anyone seeking delicious, heart-healthy Indian cuisine.
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Recipe Information
Ingredients
- 250 grams Ivy gourd (tondli/tindora), thinly sliced
- 2 tablespoons Coconut oil (or any neutral cooking oil)
- 0.5 teaspoons Mustard seeds
- 0.5 teaspoons Cumin seeds
- 0.25 teaspoons Turmeric powder
- 0.25 teaspoons Red chili powder (optional, adjust to taste)
- 0.5 teaspoons Coriander powder
- 0.25 teaspoons Black pepper powder
- 2 tablespoons Fresh coconut, grated
- 2 tablespoons Cilantro (fresh coriander), finely chopped
- 1 teaspoons Lemon juice
- 1 pinch Asafoetida (hing)
- 2 tablespoons Water
Instructions
Wash the ivy gourd thoroughly. Trim the ends and slice them thinly lengthwise or into small rounds, based on your preference.
Heat coconut oil in a pan over medium heat.
Once the oil is hot, add mustard seeds and let them splutter. Then add cumin seeds and asafoetida, stirring for a few seconds until aromatic.
Add the sliced ivy gourd to the pan and mix well to coat them evenly with the oil and spices.
Sprinkle turmeric powder, red chili powder (if using), coriander powder, and black pepper powder over the ivy gourd.
Add 2 tablespoons of water to the pan, cover the pan with a lid, and let the ivy gourd cook on low-medium heat for about 10 minutes. Stir occasionally to ensure even cooking.
Remove the lid and check if the ivy gourd has softened. Cook uncovered for another 5–7 minutes to allow any remaining moisture to evaporate, stirring occasionally.
Sprinkle grated fresh coconut over the sabzi and mix well. Cook for 1–2 more minutes.
Turn off the heat and add lemon juice and fresh cilantro. Give it a final mix.
Serve warm as a side dish with chapati, rice, or millet.
Nutrition Facts
Calories |
341 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 32.1 g | 41% | |
| Saturated Fat | 26.4 g | 132% | |
| Polyunsaturated Fat | 0.0 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 42 mg | 2% | |
| Total Carbohydrate | 15.8 g | 6% | |
| Dietary Fiber | 6.4 g | 23% | |
| Total Sugars | 7.2 g | ||
| Protein | 4.4 g | 9% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 95 mg | 7% | |
| Iron | 3.3 mg | 18% | |
| Potassium | 504 mg | 11% | |
*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.
