Tondli Sabzi
Tondli Sabzi, a vibrant and flavorful Ivy Gourd stir-fry, brings the essence of simple yet delicious Indian cuisine to your table. This quick and easy recipe, ready in just 35 minutes, combines tender slices of tondli with aromatic spices like turmeric, red chili powder, and coriander, all sizzled in a tempering of mustard and cumin seeds. A dash of lemon juice adds a tangy finish, while fresh coriander leaves provide a fragrant garnish. Perfect as a side dish, this savory sabzi pairs beautifully with chapati or steamed rice, making it a wholesome addition to everyday meals. Packed with nutrients and brimming with authentic Indian flavors, Tondli Sabzi is a must-try for those seeking a healthy and satisfying vegetarian recipe.
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Recipe Information
Ingredients
- 250 grams Tondli (Ivy Gourd)
- 2 tablespoons Oil
- 0.5 teaspoons Mustard Seeds
- 0.5 teaspoons Cumin Seeds
- 0.25 teaspoons Turmeric Powder
- 0.5 teaspoons Red Chili Powder
- 1 teaspoons Coriander Powder
- 1 teaspoons Salt
- 1 tablespoon Lemon Juice
- 2 tablespoons Fresh Coriander Leaves
Instructions
Wash the tondli thoroughly under running water and pat dry with a kitchen towel.
Trim off the ends and slice the tondli into thin, circular pieces.
Heat the oil in a large pan over medium heat.
Add mustard seeds and let them sputter, then add cumin seeds and sauté for a few seconds until they begin to crackle.
Add the sliced tondli to the pan and stir well to coat with the oil and seeds.
Sprinkle turmeric powder, red chili powder, coriander powder, and salt over the tondli. Stir to mix all the spices evenly.
Cover the pan with a lid and cook for about 15 to 20 minutes on a low flame, stirring occasionally to ensure it doesn't stick to the bottom of the pan.
Check the tenderness of the tondli; it should be cooked through and slightly crisp.
Remove the lid and allow any excess moisture to evaporate while stirring gently.
Once done, squeeze fresh lemon juice over the cooked tondli and give it a final mix.
Garnish with chopped fresh coriander leaves before serving.
Serve hot with chapati or rice.
Nutrition Facts
Calories |
320 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 29.7 g | 38% | |
| Saturated Fat | 1.9 g | 10% | |
| Polyunsaturated Fat | 0.0 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 2371 mg | 103% | |
| Total Carbohydrate | 14.7 g | 5% | |
| Dietary Fiber | 5.7 g | 20% | |
| Total Sugars | 0.7 g | ||
| Protein | 4.2 g | 8% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 98 mg | 8% | |
| Iron | 3.1 mg | 17% | |
| Potassium | 502 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.
