A simple and delicious Maharashtrian stir-fry made with ivy gourd, fresh coconut, and aromatic spices. This quick and healthy sabzi is a perfect homestyle side dish that pairs beautifully with rotis or dal rice.
Prep15 min
Cook20 min
Servings4
Serving size: 1 cup
141cal
2gprotein
10gcarbs
11g
Ingredients
500 g Tendli (Washed, ends trimmed, and sliced lengthwise into quarters)
2 tbsp Vegetable Oil
1 tsp Rai
1 tsp Jeera
0.25 tsp Hing
10 leaves Curry Leaves
0.5 tsp Haldi Powder
0.5 tsp Red Chili Powder (Adjust to your spice preference)
1 tsp Goda Masala (Authentic Maharashtrian spice blend)
A staple in every Goan household, this nutritious red rice, known as Ukda Tandul, has a beautiful earthy flavor and a firm, satisfyingly chewy texture. It's the perfect, wholesome companion for a spicy fish curry or a rich vegetable stew.
A comforting and classic North Indian lentil dish. Creamy yellow lentils are cooked until tender and then topped with a fragrant tempering of spices sizzled in ghee. Perfect with steamed rice or roti.
Fiber-rich Tendli Bhaji with wholesome Goan Red Rice and a comforting Dal. A gut-friendly, homestyle energy-giver!
This goan dish is perfect for dinner. With 382.44 calories and 12.94g of protein per serving, it's a low-calorie option for your meal plan.
fat
1 tsp Jaggery (Grated or powdered)
3 tbsp Fresh Coconut (Grated)
2 tbsp Coriander Leaves (Finely chopped, for garnish)
4 tbsp Water (For cooking, as needed)
Instructions
1
Prep the Ivy Gourd: Wash the tendli thoroughly under running water. Pat them dry. Trim both ends and slice each tendli lengthwise into four long, uniform pieces. Set aside.
2
Prepare the Tempering (Tadka): Heat oil in a kadai or a wide pan over medium heat. Once the oil is hot, add the rai (mustard seeds) and let them splutter completely, which should take about 30 seconds. Then, add the jeera (cumin seeds), hing (asafoetida), and curry leaves. Sauté for another 30 seconds until the cumin sizzles and the curry leaves turn crisp.
3
Sauté the Tendli: Add the sliced tendli to the pan along with the haldi powder. Mix everything well to ensure the tendli is evenly coated with the oil and spices. Sauté for 3-4 minutes, stirring occasionally.
4
Cook the Bhaji: Sprinkle the red chili powder, goda masala, and salt over the tendli. Give it a good mix. Add about 3-4 tablespoons of water, cover the pan with a lid, and reduce the heat to low. Let it cook for 12-15 minutes, stirring every few minutes to prevent sticking. The tendli is cooked when it's tender but still has a slight bite.
5
Add Finishing Touches: Once the tendli is cooked, add the grated jaggery and fresh grated coconut. Mix gently and cook for another 2 minutes, uncovered, until the jaggery melts and the coconut is well combined with the vegetable.
6
Garnish and Serve: Turn off the heat and garnish with freshly chopped coriander leaves. Serve the Tendli Bhaji hot with phulkas, chapatis, or as a side dish with dal and steamed rice.
Servings
4
Serving size: 1 cup
1cal
0gprotein
0gcarbs
Ingredients
1.5 cup Goan Red Rice (Also known as Ukda Tandul)
4.5 cup Water (For cooking the rice)
1 tsp Salt (Adjust to taste)
Instructions
1
Rinse and Soak the Rice (35 minutes)
Place the Goan red rice in a large bowl. Rinse it under cold running water 3-4 times, gently rubbing the grains between your fingers, until the water runs mostly clear.
Drain the rinsing water completely. Add enough fresh water to cover the rice by at least 2 inches.
Let the rice soak for a minimum of 30 minutes, or up to 2 hours. This step is crucial for softening the outer bran and ensuring even cooking.
2
Boil the Rice (5-7 minutes)
Drain the soaking water from the rice.
Transfer the soaked rice to a medium, heavy-bottomed pot. Add 4.5 cups of fresh water and 1 tsp of salt.
Place the pot on the stove over high heat and bring the water to a rolling boil.
3
Simmer Until Tender (25-30 minutes)
Once the water is boiling, reduce the heat to the lowest possible setting.
Cover the pot with a tight-fitting lid and let the rice simmer gently for 25-30 minutes.
Avoid lifting the lid or stirring the rice during this time. The rice is cooked when the grains are tender but still have a distinct, chewy bite.
4
Rest and Fluff (10 minutes)
Turn off the heat and let the rice stand, covered and undisturbed, for 10 minutes. This allows the grains to absorb the remaining steam and firm up.
After resting, remove the lid and gently fluff the rice with a fork to separate the grains.
Serve hot as a perfect accompaniment to Goan fish curry, chicken xacuti, or any lentil dish.
3 cup Water (for pressure cooking, plus more as needed)
0.5 tsp Turmeric Powder
1 tsp Salt (or to taste)
2 tbsp Ghee (divided)
1 tsp Cumin Seeds
0.5 tsp Mustard Seeds
1 medium Onion (finely chopped)
1 tbsp Ginger Garlic Paste
2 pcs Green Chili (slit lengthwise)
1 medium Tomato (finely chopped)
0.25 tsp Hing (asafoetida)
2 pcs Dried Red Chili (whole)
0.5 tsp Kashmiri Red Chili Powder (for color, adjust to taste)
0.5 tsp Garam Masala
2 tbsp Coriander Leaves (freshly chopped, for garnish)
1 tsp Lemon Juice (optional, for a tangy finish)
Instructions
1
Pressure Cook the Dal
Rinse the toor dal thoroughly under cold running water until the water runs clear. Drain.
Place the rinsed dal in a pressure cooker. Add 3 cups of water, turmeric powder, and 1/2 tsp of salt.
Secure the lid and pressure cook on medium-high heat for 4-5 whistles, or about 15 minutes, until the dal is completely soft and mushy.
Allow the pressure to release naturally. This extra time helps the dal become even creamier.
Once the pressure has subsided, open the cooker and whisk the dal gently until it reaches a smooth, consistent texture. If it's too thick, add a little hot water to reach your desired consistency.
2
Prepare the Masala Base
Heat 1 tbsp of ghee in a separate pan or kadai over medium heat.
Add 1/2 tsp of cumin seeds and let them sizzle.
Add the finely chopped onion and sauté for 3-4 minutes until it becomes soft and translucent.
Add the ginger-garlic paste and slit green chilies. Cook for another minute until the raw smell disappears.
Stir in the chopped tomatoes and the remaining 1/2 tsp of salt. Cook for 4-5 minutes, stirring occasionally, until the tomatoes break down and the mixture becomes pulpy.
Pour this onion-tomato masala into the cooked dal. Add the garam masala, stir well, and let it simmer on low heat for 5 minutes for the flavors to meld.
3
Prepare the Final Tempering (Tadka)
In a small tadka pan or small skillet, heat the remaining 1 tbsp of ghee over medium heat until hot.
Add the mustard seeds and the remaining 1/2 tsp of cumin seeds. Allow them to crackle and splutter, which should take about 30 seconds.
Add the whole dried red chilies and hing (asafoetida). Sauté for just 10-15 seconds, being careful not to burn them.
Turn off the heat completely. Immediately add the Kashmiri red chili powder to the hot ghee and give it a quick swirl. This prevents the powder from burning and turning bitter.
4
Combine and Serve
Immediately pour the sizzling hot tempering over the simmering dal. You should hear a satisfying sizzle as the tadka hits the dal.
Stir gently to incorporate the tempering. Stir in the optional lemon juice if using.
Garnish with freshly chopped coriander leaves.
Serve hot with steamed basmati rice, jeera rice, or fresh rotis.