Low Carb Tondli Sabzi
Elevate your low-carb meal prep with this vibrant and flavorful Low Carb Tondli Sabzi, a delicious Indian-style stir-fry featuring tender, nutrient-packed ivy gourd (tondli). Cooked in aromatic coconut oil, this keto-friendly dish is spiced with the earthy warmth of cumin, mustard seeds, turmeric, and coriander powder, with a touch of heat from fresh green chilies and red chili powder. Quick and easy to make, this recipe comes together in just 30 minutes, making it an ideal side dish or light main course. Garnished with fresh coriander leaves, it pairs perfectly with low-carb flatbreads or can be savored on its own for a wholesome and satisfying meal. With minimal ingredients and maximum flavor, this tondli sabzi is sure to become a go-to favorite in your healthy eating routine!
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Ingredients
- 300 grams Ivy gourd (tondli)
- 2 tablespoons Coconut oil
- 1 teaspoon Cumin seeds
- 1 teaspoon Mustard seeds
- 3 cloves Garlic
- 2 units Green chilies
- 0.5 teaspoons Turmeric powder
- 0.5 teaspoons Red chili powder
- 1 teaspoons Coriander powder
- 0.5 teaspoons Salt
- 2 tablespoons Fresh coriander leaves (optional, for garnish)
Directions
Step 1
Wash the ivy gourd (tondli) thoroughly and trim the ends. Slice them lengthwise into quarters or halves, depending on their size.
Step 2
Finely chop the garlic cloves and green chilies.
Step 3
Heat a skillet over medium heat and add 2 tablespoons of coconut oil.
Step 4
Once the oil is hot, add cumin seeds and mustard seeds. Let them splutter for a few seconds.
Step 5
Add the chopped garlic and green chilies to the skillet. Sauté for about 30 seconds until the garlic is fragrant but not burnt.
Step 6
Add the sliced ivy gourd to the skillet. Stir well so that the oil and aromatics coat the vegetables evenly.
Step 7
Sprinkle turmeric powder, red chili powder, coriander powder, and salt over the ivy gourd. Mix thoroughly to combine.
Step 8
Lower the heat, cover the skillet with a lid, and cook for 12-15 minutes. Stir occasionally to prevent sticking. The ivy gourd should become tender but not overly soft.
Step 9
Once the tondli is cooked, remove the lid and stir-fry on high heat for an additional 2-3 minutes to reduce any excess moisture and slightly caramelize the edges.
Step 10
Turn off the heat and garnish with freshly chopped coriander leaves if desired.
Step 11
Serve hot as a side dish with low-carb flatbreads or enjoy it on its own.
Nutrition Facts
| Serving size | (383.4g) |
|---|
| Amount per serving | % Daily Value* |
|---|---|
| Calories | 369.8 |
| Total Fat 30.5g | 0% |
| Saturated Fat 23.3g | 0% |
| Polyunsaturated Fat 0.5g | |
| Cholesterol 0mg | 0% |
| Sodium 1199.4mg | 0% |
| Total Carbohydrate 22.8g | 0% |
| Dietary Fiber 8.0g | 0% |
| Total Sugars 3.6g | |
| Protein 6.6g | 0% |
| Vitamin D 0IU | 0% |
| Calcium 151.3mg | 0% |
| Iron 5.5mg | 0% |
| Potassium 547.2mg | 0% |
Source of Calories