Ivy Gourd Stir Fry/Tindora Subzi,easy and no-onion no-garlic recipe of Ivy gourd in Indian spices for weekday meals.
Make Ivy Gourd Stir Fry/Tindora Subzi as side dish with your everyday meals. It is Gluten-free, vegan, low -calorie and very good for people on weight and sugar management diets.
What is Tindora/Ivy Gourd
Also known as Kundru/Tindoli in local/regional languages,
it a this low calorie, rich in nutrients vegetable for your meals. Pairs perfectly with Chapati or Dal Rice.
A bowl of nutritious Tindora Subzi goes well with Dal Rice combo or even with fresh hot chapatis with some yogurt preparation like Chass/ Indian Buttermilk or Raita. I make it for my everyday weekday meals.
Wholesome Daily Meals
Weekday meal especially lunch at my place is the standard India meal of Dal(Lentils) Chawal(Rice preparation)/ Roti with any side dish and a yogurt preparation. I pack the same for hubby's lunchbox and kids have it when they come back from school. I try to include all the food groups in the meal so that my growing up kids get all the essential nutrients. Even we grown-ups should take care of our diets and inculcate the healthy eating habits in our kids.
Today in the busy routines one should try at least one complete and wholesome comforting meal that one should enjoy with family and loved ones!!
I believe at least one vegetable as a side or main should be included in our daily meals. As these are rich sources of fibers, vitamins, and minerals and good for the over all health of kids and grown ups alike.
Ivy Gourd Benefits
Ivy Gourd is very nutritious vegetable that is found in countries with tropical climate like Indian Sub-Continent, Thailand. Widely used in Ayurveda for the treatment of various health related disorders. A vegetable that is quite popular in Thai Cuisine too.
It is known with different names in Indian as Tindora in Hindi , Tendli in Marathi , Kovakkai in Tamil and Dondakaaya in Telugu.
It is very common vegetable used in South Indian and Maharashtrian Cuisine. Growing up we didn't had much of Tindora. We had a similar vegetable from the gourd family Parwal( Pointed Gourd) that is quite popular summer vegetable in North Indian, Oriya and Bengali Cuisine. I started making Tindora when we shifted to Mumbai.In Maharashtrian Cuisine is it used quite a lot.
Ivy Gourd is rich in beta-carotene, iron and Vitamin B complex. It is a great source of antioxidants too.
In USA it is available in Indian Grocery stores in fresh vegetable or frozen foods section. Other countries I am not sure whether it is available or not. Do check out with your local Indian grocery stores.
How to make Ivy Gourd Stir Fry/Tindora Subzi
There are many ways in which we can cook Tindora. In form of dry side dish with coconut or peanut masala or as curry with onion tomato masala.
I like to cook it in simple stir-fry way, in simple spices like coriander powder with green chillies. One can add onions and garlic to stir-fry but I keep the recipe simple without onion and garlic, and serve it with Dal Rice or Dal Roti combo.
I am sharing the North Indian Style of preparing Tindora.
How to make Tindora Subzi (No Onion No Garlic)
Follow these simple and easy step to make this nutritious Tindora Subzi.
Wash the vegetable well in water.
Cut length wise. You can cut small roundels also.
In a pan or kadhai, heat oil, add cumin seeds . When seeds crackle add the cut vegetable and fry it on high flame for 1-2 minutes.
Add masala powders (coriander powder, red chilli powder and turmeric powder). I also like to add a tsp of fennel seeds to it, it enhances the taste.
Sprinkle some water(1-2 tbsp) if you feel the pan is too hot, lower the flame and cover the pan and cook vegetable till it starts to get soft. Keep it on the crunchy side. It tastes better than when cooked till soft.
Serving Suggestions
Serve Tendli subzi for your daily meal. It's a filling and nutritious meal with Dal Tadka and Rice.
We also love it with chapati or paratha with a bowl of curd/raita.
More vegetable/dry subzi recipes from the blog
Recipe Card for Ivy Gourd
Ivy Gourd Stir Fry/ Tindora Subzi
Equipment
- Pan/Kadhai
- Ladle
- Knife
Ingredients
- 1 cup Ivy Gourd/Tindora
- 1 tsp Cumin Seeds/Jeera
- 2 tsp Dhaniya/Coriander Powder
- 1/2 tsp Turmeric Powder
- ½-1 tsp Red Chilli Powder
- 1 tsp Saunf/Fennel seeds
- 2 tbsp Any Good Vegetable Oil
- Salt to taste
Instructions
- Wash the vegetable well in water.Cut length wise. You can cut small roundels also.
- In a pan or kadhai, heat oil, add cumin seeds . When seeds crackle add the cut vegetable and fry it on high flame for 1-2 minutes.
- Add masala powders (coriander powder, red chilli powder and turmeric powder). I also like to add a tsp of fennel seeds to it, it enhances the taste.
- Sprinkle some water(1-2 tbsp) if you feel the pan is too hot, lower the flame and cover the pan and cook vegetable till it starts to get soft. Keep it on the crunchy side. It tastes better than when cooked till soft.
- Serve with hot chapatis or dal rice combo.
Serve with hot chapatis, paranthas or even dosa. A good side dish with any dal fry like (Dal Tadka, Dhuli Masoor Dal/Red Lentils).
Do make this Ivy Gourd/Tindora subzi my way. I will be happy to hear from you whenever you make these , do share your feedback.
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Batter Up With Sujata
Ivy gourd stir fry with fennel seed sounds superbly delicious. Perfect accompany with dal chawal or Indian flat bread. Superb share.
Seema Doraiswamy Sriram
this recipe is so inviting, that i have to go in search of some fresh ivy gourds now. Very rare finds here and unsure if the frozen will look as good as yours
Swati
Thanks Seema do try it when you have fresh Ivy gourd at you plaace .. it is very quick and easy..
Sasmita Sahoo Samanta
In festive time, this is a lovely pick up.... i normally do either in roundels or like yours. But fennel seeds i never add. Lovely clicks and will be perfect woth simple phulka for me
ARCHANA
Sounds delicious! we make a similar recipe sans the saunf. Sounds like I need to try adding saunf next time.
Anshu Agarwal
Love to have this steaming hot rice and daal. A staple at my home. Addtion of fennel seeds sounds interesting, m sure it will enhance the taste a lot. Will try using fennel seeds next time. Simple yet a very flavorful curry.?
Swati
Thanks Anahi!! Do try it,we like the flavour of fennel seeds in this Subzi
Aruna
Stir-fries are the best way to cook any veggies in my opinion. I would probably devour half of this while I making making it. I have to taste it, you see. 😀 😀
Swati
True Aruna, stir fries are quick and simple to make. haha, I too like the crunch in the veggie and taste it especially when making stir fries!!
Vidya Narayan
I love simple sabzis and do enjoy no onion no garlic meals at home regularly. It is quite satisfying and a good break from the usual spicy food. This would be great with rotis, rice and / or dal khichdi. As you mentioned, this is a perfect lunch box treat for busy mornings.
Sandhya Ramakrishnan
Ivy gourd is such a versatile vegetable and this simple stir fry will taste good with rice or roti. I don't use fennel in my subzi. Will try it next time.
mayurisjikoni
Adding saunf to the ivy gourd stir fry is interesting. It must be landing such a lovely sweetish taste to the sabji. I love tinder sabzi with roti.
sangeeta Sethi
Its healthy n delicious as well ..
Vanitha Bhat
Mouthwatering subzi Swati!! Love the char on those beauties! Awesome share dear...all I need is rice and dal!
sizzlingtastebuds
Absolutely agree with you Swati that healthy habits begin at home... your simple, delicous stir fry is makign me hungry and I am in love with the no fuss dish u have presented here..
poonampagar
I make a similar onion garlic free ivy gourd stir fry to open fast. Addition of fennel seeds is new to me though. Just love such fuss free soulful meals.
Renu
We make it in a similar way except we do not add fennel seeds in it. Would love to try it next time with fennel seeds. Such simple vegetables goes so well with simple roti or dal and rice.
The Girl Next Door
The ivy gourd Sabzi looks so yummy! I make it almost the same way, minus the fennel and with a generous dose of jaggery added in. 🙂
tastyrecipesfrompooja
This stir fry tindora looks so yum! We call it Tondlichya Kaachryaa, as v slice it thinly & saute till its a bit more cooked & lil dry. I use dhaniya jeera powder, ur addition of fennel is interesting. I'll try it next time, this is one of my most favourite dishes.
shobhakeshwani
Simple stir-fried tinda goes well with dal chawal. I usually make sabzi only.