Heart-Healthy Tondli Sabzi

Elevate your plant-based meals with this flavorful and nutritious Heart-Healthy Tondli Sabzi – a simple yet satisfying dish featuring tender ivy gourd (tondli/tindora) infused with aromatic spices. This wholesome Indian stir-fry is prepared with heart-friendly extra virgin olive oil, a medley of warming spices like cumin, turmeric, and coriander, and a dash of fresh lemon juice for a zesty finish. Perfect as a quick, low-sodium side dish, it pairs beautifully with whole-grain rotis, brown rice, or any health-conscious meal. Ready in just 30 minutes, this recipe is packed with fiber, antioxidants, and a delightful crunch, making it an ideal choice for anyone seeking a balanced, guilt-free indulgence!

Nutriscore Rating: 78/100

Prep Time:10 mins

Cook Time:20 mins

Total Time:30 mins

Servings: 4

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)

Directions

Step 1

Wash the ivy gourd thoroughly and trim the ends. Slice them lengthwise into quarters or halves, depending on their size. Set aside.

Step 2

Heat a wide, non-stick skillet or pan on medium heat and add the olive oil.

Step 3

Once the oil is warm, add mustard seeds and allow them to splutter.

Step 4

Add the cumin seeds and asafoetida (hing), stirring for a few seconds until aromatic.

Step 5

Add the minced garlic and sauté for about 30 seconds until it turns lightly golden.

Step 6

Add the sliced ivy gourd to the pan and mix well with the tempered spices.

Step 7

Sprinkle turmeric powder, coriander powder, and red chili powder (if using) over the vegetables. Stir to coat the ivy gourd evenly with the spices.

Step 8

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.

Step 9

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.

Step 10

Squeeze fresh lemon juice over the sabzi and garnish with chopped coriander leaves.

Step 11

Serve hot with whole-grain rotis, brown rice, or as a side with any heart-healthy main dish.

Nutrition Facts

Serving size	437.6 grams (437.6g)

Amount per serving	% Daily Value*
Calories	228

Total Fat 15.30g	20%
Saturated Fat 2.10g	11%
Polyunsaturated Fat 0.00g
Cholesterol 0mg	0%
Sodium 1164mg	51%
Total Carbohydrate 22.90g	8%
Dietary Fiber 7.50g	27%
Total Sugars 10.50g
Protein 6.40g	13%

Vitamin D 0IU	0%
Calcium 142mg	11%
Iron 5mg	25%
Potassium 745mg	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.

Source of Calories

Fat: 54.0%

Protein: 10.0%

Carbs: 35.9%