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!
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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 | (437.6g) |
|---|
| Amount per serving | % Daily Value* |
|---|---|
| Calories | 228.0 |
| Total Fat 15.3g | 0% |
| Saturated Fat 2.1g | 0% |
| Polyunsaturated Fat 0.0g | |
| Cholesterol 0mg | 0% |
| Sodium 1164.1mg | 0% |
| Total Carbohydrate 22.9g | 0% |
| Dietary Fiber 7.5g | 0% |
| Total Sugars 10.5g | |
| Protein 6.4g | 0% |
| Vitamin D 0IU | 0% |
| Calcium 142.3mg | 0% |
| Iron 4.5mg | 0% |
| Potassium 745.3mg | 0% |
Source of Calories