tondli
Also known as:
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Also known as:
Per 100g
Nutrition data source: USDA FoodData Central
A delightful Goan speciality, this dry ivy gourd curry bursts with a unique blend of sweet, sour, and spicy flavors from fresh coconut, jaggery, and tamarind. It's a perfect vegetarian side dish that pairs wonderfully with rice and dal.
A classic Maharashtrian stir-fry featuring tender ivy gourd cooked with coconut and a special blend of spices. This simple, everyday dish is both healthy and delicious, with a unique sweet, tangy, and savory flavor profile. Perfect with chapatis or as a side with dal and rice.
A classic Maharashtrian one-pot meal where tender ivy gourd is cooked with fragrant basmati rice and a special blend of spices called Goda Masala. It's a comforting, flavorful, and wholesome dish perfect for lunch.
Yes, tondli is very healthy as it is low in calories and rich in essential nutrients. It provides a good amount of Vitamin C and beta-carotene for immune support, along with antioxidants that help combat oxidative stress and inflammation.
Tondli is often recommended for diabetic diets because it may help regulate blood sugar levels. It has a low glycemic index and contains specific plant compounds that can improve glucose tolerance.
Tondli is excellent for weight management because it contains only 18 calories per 100g. Its high dietary fiber content also promotes a feeling of fullness, which helps reduce overall calorie intake throughout the day.
Yes, tondli is keto-friendly. With only 3.1g of carbohydrates per 100g, it is a low-carb vegetable that can be easily incorporated into a ketogenic or low-carbohydrate lifestyle.
Tondli is a natural vegetable, making it 100% vegan and naturally gluten-free. It is a safe and nutritious choice for individuals with gluten sensitivities or those following a plant-based diet.
Tondli has a mild, slightly nutty flavor and a crunchy texture similar to a firm cucumber or zucchini. It is very effective at absorbing the flavors of the spices and sauces it is cooked with.
To prepare tondli, wash them and trim both ends. They are most commonly sliced into rounds or thin strips and stir-fried with spices like turmeric and cumin, or added to traditional curries and stews.
tondli is a versatile ingredient found in cuisines around the world. With 18 calories per 100g and 1.2 grams of protein, it's a nutritious addition to many dishes.
Explore more ingredients in the vegetable category with complete nutrition information.
View all vegetable →While tondli is usually eaten cooked, young and tender gourds can be eaten raw in salads. However, as they mature, they become tougher and may develop a bitter taste, so cooking is the most popular method of consumption.
Store fresh tondli in a perforated plastic bag or a paper bag in the refrigerator's crisper drawer. When kept dry and cool, they typically stay fresh for about 5 to 7 days.
Fresh tondli should be firm and bright green. If they feel soft, mushy, or slimy, they are starting to spoil. Additionally, if the inside has turned bright red, the vegetable is overripe and may have a different texture and taste.