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vegetable

thondekayi.

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Recipes with thondekayi + Add to pantry

SERVING

CALORIES

PROTEIN

1.2g

CARBS

3.1g

FAT

0.10g

FIBER

1.6g

NUTRITION PROFILE · per 100 g

Everything in this ingredient.

MACRONUTRIENTS

Calories18kcal—

Protein1.2g2%

Carbohydrates3.1g1%

Fiber1.6g6%

Sugar1.0g2%

Total fat0.10g0%

Saturated fat0.02g0%

Trans fat0g—

Cholesterol0mg0%

Water93.5g—

MINERALS

Sodium3.0mg0%

Potassium220mg5%

Calcium40mg3%

Iron1.4mg8%

Magnesium22mg5%

Phosphorus30mg2%

Zinc0.20mg2%

Copper0.10mg11%

Manganese0.10mg4%

Selenium0.60µg1%

VITAMINS

Vitamin A140µg16%

Vitamin C1.4mg2%

Vitamin D0µg0%

Vitamin E0.10mg1%

Vitamin K10µg8%

Thiamin (B1)0.07mg6%

Riboflavin (B2)0.08mg6%

Niacin (B3)0.60mg4%

Pantothenic acid (B5)0.20mg4%

Vitamin B60.08mg5%

Folate (B9)18µg5%

Vitamin B120µg0%

%DV based on a 2,000 cal diet. Source: USDA FoodData Central. A dash in the %DV column means there’s no established Daily Value for that nutrient.

MEASUREMENT CONVERSIONS

How much is what.

1 cup150g

1 tablespoon9g

1 teaspoon3g

HEALTH BENEFITS

Why eat it.

✓May help regulate blood sugar levels due to its hypoglycemic properties, making it beneficial for managing diabetes.
✓Rich in dietary fiber, which aids in digestion, prevents constipation, and promotes gut health.
✓Good source of micronutrients, including Vitamin A, Vitamin C, iron, and calcium.
✓Contains antioxidants like beta-carotene that help combat oxidative stress and reduce inflammation.

COOKING TIPS

In the kitchen.

1Wash and trim both ends before slicing into rounds or lengthwise strips. For a less slimy texture, pat them dry before cooking.
2Thondekayi is excellent for stir-frying (palya/poriyal), deep-frying until crisp, or adding to curries and sambar.
3To enhance flavor, sauté with spices like mustard seeds, cumin, and turmeric. It pairs well with coconut, peanuts, and tamarind.
4For stuffed preparations (bharwa), choose tender, medium-sized gourds and make a lengthwise slit to fill with a spice mixture before pan-frying or baking.

STORAGE

Keep it fresh.

Store unwashed thondekayi in a perforated plastic bag in the refrigerator's crisper drawer for up to a week.
Avoid washing until just before use to prevent them from becoming slimy and spoiling quickly.

FAQ

Frequently asked questions.

Is thondekayi healthy?

Yes, thondekayi is highly nutritious and low in calories, providing only 18 calories per 100g. It is a great source of dietary fiber, Vitamin A, Vitamin C, and essential minerals like iron and calcium, which support immune and bone health.

Is thondekayi good for managing diabetes?

Thondekayi is well-regarded for its hypoglycemic properties, which may help regulate blood sugar levels. Its high fiber content also aids in slowing down glucose absorption, making it a beneficial vegetable for those managing diabetes.

Is thondekayi keto-friendly?

Yes, thondekayi is very keto-friendly as it contains only 3.1g of carbohydrates per 100g. Its low-calorie and low-carb profile makes it an excellent addition to ketogenic and other low-carb weight loss diets.

What does thondekayi taste like?

Thondekayi has a mild, slightly nutty flavor with a firm, crunchy texture similar to a cucumber or a small gourd. When cooked, it softens slightly but retains a pleasant bite, easily absorbing the spices of the dish.

How do you cook thondekayi?

To cook thondekayi, wash them thoroughly, trim the ends, and slice them lengthwise or into rounds. They are most commonly stir-fried with spices (palya), added to lentil stews like sambar, or used in coconut-based curries.

Can I eat thondekayi raw?

While thondekayi is typically consumed cooked, young and tender gourds can be eaten raw in salads or used to make fresh chutneys. However, cooking is generally preferred to enhance its flavor and ensure easier digestion.

How do you store thondekayi and how long does it last?

Store thondekayi in a breathable bag in the refrigerator's crisper drawer. When kept dry and cool, they typically stay fresh for 5 to 7 days. Avoid washing them until you are ready to use them to prevent premature spoilage.

How do I know if thondekayi has gone bad?

Fresh thondekayi should be firm and bright green. If the gourds feel soft, slimy, or have visible mold, they should be discarded. Additionally, if the inside has turned bright red, it is overripe and may have a mushy texture and different flavor.

Do I need to peel thondekayi before cooking?

No, you do not need to peel thondekayi. The skin is thin, edible, and contains much of the vegetable's fiber and nutrients. Simply wash them well and trim off the tips before slicing.

Is thondekayi vegan and gluten-free?

Yes, thondekayi is a natural vegetable and is inherently both vegan and gluten-free. It is a versatile ingredient for plant-based diets and those with gluten sensitivities.

RECIPES