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A delightful Goan stir-fry featuring crisp ivy gourd, sweet coconut, and a tangy spice blend. This simple, flavorful side dish, known as Tendli Sukhem, comes together quickly and pairs perfectly with rice and dal.
For 4 servings
Begin by preparing the ivy gourd (tendli). Wash them thoroughly, pat dry, trim both ends, and slice each one lengthwise into four long, thin pieces. Set aside.
Heat oil in a heavy-bottomed pan or kadai over medium heat. Once the oil is hot, add the mustard seeds and allow them to splutter, which should take about 30-45 seconds.
Add the finely chopped onion to the pan. Sauté for 5-6 minutes, stirring occasionally, until the onions become soft, translucent, and light golden brown.
Lower the heat and add the spice powders: turmeric powder, Kashmiri red chili powder, and Goan garam masala. Stir continuously for about 30-45 seconds until fragrant and the raw smell disappears.
Add the sliced tendli and salt to the pan. Mix everything thoroughly to ensure the tendli is well-coated with the masala. Sprinkle 3 tablespoons of water over the tendli.
Cover the pan with a lid and cook on low to medium heat for 10-12 minutes. Stir every few minutes to prevent sticking. Cook until the tendli is tender but still retains a slight crunch.
Once the tendli is cooked, add the grated jaggery, tamarind paste, and freshly grated coconut. Gently mix to combine all the ingredients without mashing the tendli.
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A delightful Goan stir-fry featuring crisp ivy gourd, sweet coconut, and a tangy spice blend. This simple, flavorful side dish, known as Tendli Sukhem, comes together quickly and pairs perfectly with rice and dal.
This goan recipe takes 35 minutes to prepare and yields 4 servings. At 163.05 calories per serving with 2.97g of protein, it's a beginner-friendly recipe perfect for lunch or dinner or side.
Cook uncovered for another 2-3 minutes, allowing the flavors to meld and any excess moisture to evaporate. The final dish should be dry.
Turn off the heat, garnish with freshly chopped coriander leaves, and serve hot as a side dish with Goan fish curry, dal, and steamed rice.
For a nutty crunch and added richness, add a handful of broken cashews (about 1/4 cup) along with the onions and sauté until they are lightly golden.
Add one small potato, peeled and finely diced, along with the tendli. You may need to increase the cooking time by 5-7 minutes and add an extra tablespoon of water.
For extra heat, add 1-2 green chilies, slit lengthwise, along with the onions.
Ivy gourd and fresh coconut are excellent sources of dietary fiber, which aids in digestion, promotes gut health, and helps in maintaining stable blood sugar levels.
As a completely vegan dish, it provides essential vitamins and minerals from vegetables and spices. Turmeric, a key ingredient, contains curcumin, known for its anti-inflammatory properties.
Studies suggest that ivy gourd (tendli) may have properties that help in managing blood glucose levels, making it a beneficial vegetable for those monitoring their sugar intake.
Yes, it is a very healthy dish. Tendli (ivy gourd) is low in calories and rich in fiber, vitamins, and minerals. The use of minimal oil and fresh ingredients like coconut and spices makes it a nutritious, plant-based side dish.
A single serving of Goan Tendli Sukhem (approximately 165g) contains around 150-180 calories, depending on the amount of oil and coconut used. It's a relatively low-calorie side dish.
Yes, you can use frozen tendli. Thaw it completely and pat it dry before use. Note that frozen tendli may cook faster and have a slightly softer texture than fresh ones.
Bitterness can occur if the tendli is overripe. Always choose young, firm, and bright green tendli. You can taste a small raw piece before cooking; if it's bitter, it's best to discard that batch.
Leftover Tendli Sukhem can be stored in an airtight container in the refrigerator for up to 2-3 days. Reheat it in a pan over low heat or in the microwave before serving.
Tendli Sukhem is a classic Goan side dish that pairs wonderfully with Goan fish curry (Xitt Codi), Varan (a simple dal), and steamed rice. It also goes well with chapatis or rotis.