About Tendli Ki Sabji Recipe:
Tendli, also known as Tindora or Kundru, is a popular vegetable in Indian kitchens for its versatility and health benefits. This humble gourd is transformed into a delicious, easy-to-make sabji for daily meals. Whether pairing it with roti, paratha, or steamed rice, this Tendli Sabji recipe will delight your taste buds!
What is Tendli (Tindora/Kundru)?
Tendli, scientifically known as Coccinia grandis, is a small, green, oval-shaped gourd. Known by different names across India (Tindora in Hindi, Dondakaya in Telugu, Ivy Gourd in English), it is loved for its slightly tangy and crunchy texture.
This vegetable is not only delicious but also packed with nutrients:
Rich in Fiber: Aids digestion and supports gut health.
Low in Calories: Ideal for Weight Watchers.
Packed with Antioxidants: Helps fight free radicals in the body.
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Essential Ingredients for Tendli Ki Sabji Recipe
Tendli (Tindora/Kundru): The star ingredient, sliced thinly for even cooking.
Sesame Seeds: Adds a nutty flavour and enhances the taste of the sabji.
Grated Coconut: Fresh or desiccated, it brings a subtle sweetness and richness.
Oil: Any neutral cooking oil like sunflower or mustard oil.
Mustard Seeds: For tempering and adding a traditional South Indian touch.
Curry Leaves: Adds a fragrant and authentic flavour.
Green Chilies: For a mild heat; adjust according to preference.
Turmeric Powder: Adds colour and health benefits.
Red Chili Powder: For a spicy kick; adjust to taste.
Coriander Powder: Balances and enhances the spice blend.
Salt: To taste, for seasoning.
Fresh Coriander Leaves: For garnish, add freshness to the dish.
How To Make Tendli Ki Sabji Recipe Step by Step
- Wash and slice Tendli thinly.
- Heat oil in a pan. Add 1 tsp mustard seeds, 1/4th tsp Asafoetida, 1-2 green chilli chopped, 6-8 garlic cloves crushed, and a few curry leaves and Sauté for a few seconds.
- Add Sesame Seeds and stir continuously for 15- 20 seconds or until they turn golden and fragrant.
- Add sliced Tendli and stir well Cover and cook on low flame for 5 minutes over low flame.
- After 5 minutes stir it add salt mix well Cover and cook for another 5 minutes.
- Then stir it, add 1/4 tsp turmeric powder, 1 tsp coriander powder and 1/2 tsp red chilli powder mix well, cover and cook for 8 minutes or until tender.
- After 8 minutes, stir well and add salt to taste, 1 tsp lemon juice, 1/2 cup grated coconut, and a handful of chopped green coriander.
- Mix well, cover, and cook for 2 minutes.
- Our Tendli ki Sabzi is readyto serve.
- Serve hot with roti, paratha, or steamed rice.
Reasons to LOVE This Recipe💖
- Tendli is low in calories, rich in fibre, and packed with antioxidants, making this dish a wholesome choice.
- This recipe is simple, quick, and requires minimal preparation, perfect for busy days.
- Ideal for those with dietary restrictions, this recipe is vegan and naturally gluten-free.
- Whether paired with roti, paratha, or rice, Tendli Sabji fits into lunch or dinner menus.
- Adjust the spice levels, add peanuts, or skip coconut—this recipe is versatile to suit your preferences.
- Stays fresh for up to 2 days in the refrigerator, making it ideal for preparation.
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Tips for Making the Best Tindli Ki Sabji Recipe
- Select tender tendli (tindora) for the best texture and taste. Avoid overripe or yellowish ones as they can be mushy.
- Cut tendli into thin, even slices to ensure they cook evenly and absorb the flavours well.
- Always use fresh grated coconut, it gives a better taste and texture, but desiccated coconut can be a quick alternative.
- Slow cooking helps the tendli absorb the spices fully, resulting in a flavorful sabji. Stir occasionally to prevent sticking.
- Tendli should remain slightly firm and not mushy for the best texture.
- Adjust green chillies and red chilli powder according to your heat preference.
- Tempering with mustard seeds, cumin, and curry leaves adds a fragrant, authentic touch to the dish.
- Garnishing with fresh coriander leaves elevates the flavour and adds a refreshing touch.
Variations and Customizations
Variations and Customizations for Tendli Ki Sabji
Peanut-Tendli Sabji:
Add coarsely ground roasted peanuts for a crunchy texture and nutty flavour.
Skip the coconut if using peanuts to avoid overpowering flavours.
Onion-Tomato Twist:
Add chopped onions and tomatoes for a tangy, slightly saucy version.
Sauté onions until golden then add tomatoes and cook until soft before adding tendli.
South Indian Style:
Include tamarind pulp and increase coconut for a traditional South Indian touch.
Tendli with Potatoes:
Add cubed potatoes for a hearty and filling variation.
Cook the potatoes halfway before adding tendli for even cooking.
Gujarati-Style Tendli:
Add a pinch of sugar and a squeeze of lemon juice for the signature sweet-tangy Gujarati flavour.
Tendli Stir-Fry:
Combine tendli with veggies like carrots, capsicum, or beans for a colourful stir-fry.
🥣 Storing Suggestions
Refrigeration: Store leftover Tendli Ki Sabji in an airtight container in the refrigerator for up to 2 days.
Freezing: While it’s best to enjoy it fresh, you can freeze the sabji for up to a month. Ensure it’s fully cooled before storing it in a freezer-safe container.
Reheating: Reheat on the stovetop or in the microwave. If the sabji looks dry, add a splash of water while reheating.
FAQ for Tindli Ki Sabji Recipe
Yes, you can skip coconut and add a handful of roasted peanuts or cashews for a different flavour.
Absolutely! This recipe is vegan-friendly, as it uses plant-based ingredients only.
Store in an airtight container in the refrigerator for up to 2 days. Reheat in a pan before serving.
Tendli is a powerhouse of nutrition. Regular consumption can aid weight management, regulate blood sugar levels, and support overall well-being. Incorporating Tendli into your meals is an easy way to add a healthy twist to your daily diet.
🧾Recipe Card
Tendli Ki Sabji Recipe – Easy and Healthy Tindora Curry
Materials
- 250 gm Tendli(Tindora/kundru) sliced Tendli
- 2 tbsp Oil
- 1 tsp Mustard Seeds
- 1/4 tsp Asafoetida
- 2 Green Chilies chopped
- 6-8 garlic cloves, crushed optional
- 8-10 Curry Leaves
- 2 tbsp Sesame Seeds
- Salt To taste
- 1/4 tsp Turmeric Powder
- 1 tsp Coriander Powder
- 1/2 tsp Red Chili Powder adjust to taste
- 1 tsp lemon juice
- 1/2 cup fresh or desiccated Grated Coconut
- Handfull of Fresh Coriander For garnish
Instructions
- Wash and slice Tendli thinly.
- Heat oil in a pan. Add mustard seeds, Asafoetida, Green chilli, chopped, garlic cloves crushed, and curry leaf and Sauté for a few seconds.
- Add Sesame Seeds and stir continuously for 15- 20 seconds or until they turn golden and fragrant.
- Add sliced Tendli and stir well Cover and cook on low flame for 5 minutes over low flame.
- After 5 minutes stir it add salt mix well Cover and cook for another 5 minutes.
- After minutes stir it, add turmeric powder, coriander powder and red chilli powder mix well, cover and cook for 8 minutes or until tender.
- After 8 minutes, stir well and add salt to taste, lemon juice, grated coconut, and chopped green coriander. Mix well, cover, and cook for 2 minutes.
- Our Tendli ki Sabzi is ready.
- Serve hot with roti, paratha, or steamed rice.
Serving Suggestions
Serve Tindli Ki Sabji with steamed rice, Jeera Rice or a spicy curry like Kala Chana Curry, Paneer Butter Masala, or Tomato Dal Tadka. Pair it with a cooling cucumber raita for a balanced meal. Add some roasted vegetables or a salad for a complete, healthy dish.
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