Low Sodium Tondli Sabzi

Elevate your weeknight meals with this flavorful and nutritious Low Sodium Tondli Sabzi, a delightful Indian stir-fry made with tender ivy gourd (tondli or tindora) and aromatic spices. Perfect for those monitoring their sodium intake, this recipe relies on natural flavors from earthy cumin, zesty mustard seeds, and a hint of turmeric, rounded out with the sweetness of freshly grated coconut and vibrant cilantro. Cooked in heart-healthy coconut oil and finished with a splash of tangy lemon juice, this dish offers the perfect balance of taste and nutrition. Ready in just 35 minutes, this gluten-free and vegan-friendly sabzi pairs wonderfully with chapati, fluffy basmati rice, or nutrient-rich millet. Low sodium has never looked—or tasted—so good!

Nutriscore Rating: 64/100

Prep Time:15 mins

Cook Time:20 mins

Total Time:35 mins

Servings: 4

Ingredients

• 250 grams Ivy gourd (tondli/tindora), thinly sliced
• 2 tablespoons Coconut oil (or any neutral cooking oil)
• 0.5 teaspoons Mustard seeds
• 0.5 teaspoons Cumin seeds
• 0.25 teaspoons Turmeric powder
• 0.25 teaspoons Red chili powder (optional, adjust to taste)
• 0.5 teaspoons Coriander powder
• 0.25 teaspoons Black pepper powder
• 2 tablespoons Fresh coconut, grated
• 2 tablespoons Cilantro (fresh coriander), finely chopped
• 1 teaspoons Lemon juice
• 1 pinch Asafoetida (hing)
• 2 tablespoons Water

Directions

Step 1

Wash the ivy gourd thoroughly. Trim the ends and slice them thinly lengthwise or into small rounds, based on your preference.

Step 2

Heat coconut oil in a pan over medium heat.

Step 3

Once the oil is hot, add mustard seeds and let them splutter. Then add cumin seeds and asafoetida, stirring for a few seconds until aromatic.

Step 4

Add the sliced ivy gourd to the pan and mix well to coat them evenly with the oil and spices.

Step 5

Sprinkle turmeric powder, red chili powder (if using), coriander powder, and black pepper powder over the ivy gourd.

Step 6

Add 2 tablespoons of water to the pan, cover the pan with a lid, and let the ivy gourd cook on low-medium heat for about 10 minutes. Stir occasionally to ensure even cooking.

Step 7

Remove the lid and check if the ivy gourd has softened. Cook uncovered for another 5–7 minutes to allow any remaining moisture to evaporate, stirring occasionally.

Step 8

Sprinkle grated fresh coconut over the sabzi and mix well. Cook for 1–2 more minutes.

Step 9

Turn off the heat and add lemon juice and fresh cilantro. Give it a final mix.

Step 10

Serve warm as a side dish with chapati, rice, or millet.

Nutrition Facts

Serving size	(331.0g)

Amount per serving	% Daily Value*
Calories	341.0

Total Fat 32.1g	0%
Saturated Fat 26.4g	0%
Polyunsaturated Fat 0.0g
Cholesterol 0mg	0%
Sodium 41.6mg	0%
Total Carbohydrate 15.8g	0%
Dietary Fiber 6.4g	0%
Total Sugars 7.2g
Protein 4.4g	0%

Vitamin D 0IU	0%
Calcium 94.7mg	0%
Iron 3.3mg	0%
Potassium 504.3mg	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: 78.1%

Protein: 4.8%

Carbs: 17.1%