Low Fat Tondli Sabzi

Delight your taste buds with this vibrant and healthy **Low Fat Tondli Sabzi**, a quick and easy Indian stir-fry featuring tender ivy gourd (tondli) infused with aromatic spices. Perfect for those seeking a wholesome yet flavorful meal, this recipe uses just a teaspoon of oil, making it a guilt-free addition to your diet. Fragrant mustard and cumin seeds form the flavorful base, complemented by the zing of green chilies and the earthiness of turmeric and coriander powder. The dish is beautifully balanced with a hint of garlic and finished with fresh coriander for a burst of freshness. Ready in just 30 minutes, this low-fat sabzi pairs perfectly with roti, paratha, or steamed rice, offering a satisfying option for a light lunch or dinner. Healthy, quick, and utterly delicious!

Nutriscore Rating: 80/100

Prep Time:10 mins

Cook Time:20 mins

Total Time:30 mins

Servings: 4

Ingredients

• 250 grams Ivy gourd (tondli)
• 1 teaspoons Oil (preferably olive oil or sunflower oil)
• 0.5 teaspoons Mustard seeds
• 0.5 teaspoons Cumin seeds
• 0.25 teaspoons Turmeric powder
• 2 units Green chilies, finely chopped
• 2 units Garlic cloves, minced
• 1 medium-sized Onion, finely chopped
• 0.5 teaspoons Red chili powder
• 1 teaspoons Coriander powder
• 2 tablespoons Fresh coriander leaves, chopped
• 0.5 teaspoons Salt
• 2 tablespoons Water

Directions

Step 1

Wash and trim the ends of the ivy gourd (tondli). Slice them lengthwise into thin strips or rounds, as preferred.

Step 2

Heat 1 teaspoon of oil in a non-stick or heavy-bottomed pan over medium heat.

Step 3

Add mustard seeds to the hot oil and allow them to crackle. Add cumin seeds and sauté for a few seconds until aromatic.

Step 4

Add finely chopped green chilies and minced garlic. Sauté for about 30 seconds until the garlic turns golden.

Step 5

Add the chopped onion and cook for 2-3 minutes until it becomes translucent.

Step 6

Stir in the turmeric powder, red chili powder, and coriander powder, and mix well.

Step 7

Add the sliced ivy gourd to the pan and toss to coat evenly with the spices.

Step 8

Sprinkle salt over the tondli and mix well. Cover the pan with a lid and cook on low to medium heat for 10-12 minutes, stirring occasionally to prevent sticking.

Step 9

Add 2 tablespoons of water if the sabzi starts to stick to the pan or becomes too dry. Continue cooking until the ivy gourd is tender but still has a slight crunch.

Step 10

Once cooked, remove the lid and cook for another 2 minutes to allow any excess moisture to evaporate.

Step 11

Garnish the sabzi with freshly chopped coriander leaves and mix well.

Step 12

Serve warm with roti, paratha, or steamed rice for a healthy and delicious meal.

Nutrition Facts

Serving size	(432.7g)

Amount per serving	% Daily Value*
Calories	174.3

Total Fat 6.4g	0%
Saturated Fat 0.8g	0%
Polyunsaturated Fat 0g
Cholesterol 0mg	0%
Sodium 1200.3mg	0%
Total Carbohydrate 28.6g	0%
Dietary Fiber 8.8g	0%
Total Sugars 7.8g
Protein 6.3g	0%

Vitamin D 0IU	0%
Calcium 142.1mg	0%
Iron 4.0mg	0%
Potassium 610.8mg	0%

*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: 29.2%

Protein: 12.8%

Carbs: 58.0%