High Protein Tondli Sabzi

Elevate your mealtime with this wholesome and flavorful High Protein Tondli Sabzi! This protein-packed dish combines tender slices of ivy gourd (tondli) with nutrient-rich split moong dal, simmered in an aromatic blend of Indian spices like cumin, turmeric, and garam masala. The addition of fresh ginger, green chilies, and a tomato-onion base creates a savory medley of bold flavors. Perfectly seasoned and garnished with fragrant coriander leaves, this easy-to-make sabzi is both healthy and satisfying. Serve it hot with chapati, paratha, or steamed rice for a balanced, high-protein vegetarian meal that's sure to impress. Whether you're meal prepping or looking for a new vegetarian delight, this tondli sabzi is the perfect combination of nutrition and taste.

Nutriscore Rating: 72/100

Prep Time:15 mins

Cook Time:25 mins

Total Time:40 mins

Servings: 3

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

Directions

Step 1

Wash the tondli (ivy gourd) thoroughly. Trim the ends and slice each tondli into thin, vertical pieces.

Step 2

Wash the split moong dal (yellow lentils) in water and soak it for 10 minutes.

Step 3

Heat oil in a pan over medium heat. Add cumin seeds and let them splutter.

Step 4

Add the green chilies and grated ginger. Sauté for 30 seconds until fragrant.

Step 5

Add the chopped onion and cook until translucent, about 3-4 minutes.

Step 6

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.

Step 7

Add the sliced tondli and soaked moong dal (after draining the water). Stir everything well.

Step 8

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.

Step 9

Remove the lid and sprinkle garam masala. Mix well and cook for another 2 minutes to combine the flavors.

Step 10

Turn off the heat and garnish with fresh coriander leaves.

Step 11

Serve hot with chapati, paratha, or steamed rice for a wholesome, protein-packed meal.

Nutrition Facts

Serving size	754.2 grams (754.2g)

Amount per serving	% Daily Value*
Calories	559

Total Fat 23.90g	31%
Saturated Fat 1.70g	9%
Polyunsaturated Fat 0.10g
Cholesterol 0mg	0%
Sodium 2978mg	129%
Total Carbohydrate 73.60g	27%
Dietary Fiber 14.10g	50%
Total Sugars 21.80g
Protein 20.20g	40%

Vitamin D 0IU	0%
Calcium 237mg	18%
Iron 10mg	53%
Potassium 1689mg	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.

Source of Calories

Fat: 36.4%

Protein: 13.7%

Carbs: 49.9%