Tondli Sabzi

Transform your everyday meal into something extraordinary with this delectable Tondli Sabzi recipe! Made with tender ivy gourd (also called tondli or tendli), this quick and easy vegetarian dish is a burst of vibrant flavors and wholesome goodness. Sautéed to perfection with aromatic mustard and cumin seeds, and spiced with turmeric, red chili powder, and coriander, this sabzi offers a delightful balance of earthy, tangy, and mildly spicy notes. A splash of fresh lemon juice and a garnish of fragrant coriander leaves elevate the dish, making it irresistibly fresh and zesty. Ready in just 35 minutes, this low-fuss recipe pairs perfectly with warm chapati or steamed rice, making it a versatile and healthy addition to your weeknight dinner rotation.

Nutriscore Rating: 68/100

Prep Time:15 mins

Cook Time:20 mins

Total Time:35 mins

Servings: 4

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

Directions

Step 1

Wash the tondli thoroughly under running water and pat dry with a kitchen towel.

Step 2

Trim off the ends and slice the tondli into thin, circular pieces.

Step 3

Heat the oil in a large pan over medium heat.

Step 4

Add mustard seeds and let them sputter, then add cumin seeds and sauté for a few seconds until they begin to crackle.

Step 5

Add the sliced tondli to the pan and stir well to coat with the oil and seeds.

Step 6

Sprinkle turmeric powder, red chili powder, coriander powder, and salt over the tondli. Stir to mix all the spices evenly.

Step 7

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.

Step 8

Check the tenderness of the tondli; it should be cooked through and slightly crisp.

Step 9

Remove the lid and allow any excess moisture to evaporate while stirring gently.

Step 10

Once done, squeeze fresh lemon juice over the cooked tondli and give it a final mix.

Step 11

Garnish with chopped fresh coriander leaves before serving.

Step 12

Serve hot with chapati or rice.

Nutrition Facts

Serving size	308.6 grams (308.6g)

Amount per serving	% Daily Value*
Calories	321

Total Fat 29.70g	38%
Saturated Fat 1.90g	10%
Polyunsaturated Fat 0.00g
Cholesterol 0mg	0%
Sodium 2371mg	103%
Total Carbohydrate 14.70g	5%
Dietary Fiber 5.70g	20%
Total Sugars 0.70g
Protein 4.20g	8%

Vitamin D 0IU	0%
Calcium 98mg	8%
Iron 3mg	17%
Potassium 502mg	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.

Source of Calories

Fat: 78.0%

Protein: 4.9%

Carbs: 17.1%