Loading...
A simple, delicious South Indian stir-fry featuring ivy gourd cooked with aromatic spices. This crispy and flavorful dish, also known as Tindora Fry, is a perfect side for rice and sambar, and it comes together in under 40 minutes.
Prepare the Ivy Gourd: Wash the kovakkai thoroughly. Trim both ends and slice each one lengthwise into four long, uniform pieces. Set aside.
Temper the Spices: Heat sesame oil in a wide, heavy-bottomed pan or kadai over medium heat. Once the oil is hot, add the mustard seeds. Wait for them to splutter completely, which takes about 30 seconds.
Sauté Aromatics: Add the urad dal to the pan and sauté for about a minute until it turns light golden brown. Immediately add the curry leaves and asafoetida, and sauté for another 10 seconds until fragrant. Be careful not to burn the dal.
Cook the Onions: Add the finely chopped onion to the pan and sauté for 3-4 minutes until it becomes soft and translucent.
Slow-Cook the Ivy Gourd: Add the sliced kovakkai and salt to the pan. Mix everything well to coat the vegetable with the tempered spices. Cover the pan with a lid and reduce the heat to low. Cook for 12-15 minutes, stirring every 3-4 minutes to prevent sticking. Cook until the kovakkai is tender but still holds its shape. Do not add any water.
Add Spice Powders: Once the kovakkai is cooked, remove the lid. Add the turmeric powder, red chili powder, and sambar powder. Gently mix until all the pieces are evenly coated with the spices.
Roast to Finish: Increase the heat to medium and continue to cook uncovered for 5-7 minutes, stirring occasionally. Allow the kovakkai to roast until it becomes slightly crispy and browned at the edges. This step is crucial for the 'varuval' texture.
A classic Karnataka one-pot meal, reimagined for a low-glycemic diet. This version uses wholesome foxtail millet instead of rice, combined with lentils and vegetables in a fragrant, spicy tamarind broth. It's comfort food that's both hearty and healthy.
A wholesome and savory South Indian pancake made with a low-glycemic blend of millets, brown rice, and mixed lentils. Packed with fiber and protein, this diabetic-friendly adai is a delicious and guilt-free choice for breakfast or dinner.
Crispy, golden crepes made from a fermented rice and lentil batter, filled with a savory spiced potato mixture. A beloved South Indian classic, perfect for a hearty breakfast or light dinner, best served with sambar and coconut chutney.
A warm, savory breakfast dish made from roasted semolina and simple spices. This quick, comforting, and classic South Indian tiffin item is soft, fluffy, and ready in under 30 minutes.
A simple, delicious South Indian stir-fry featuring ivy gourd cooked with aromatic spices. This crispy and flavorful dish, also known as Tindora Fry, is a perfect side for rice and sambar, and it comes together in under 40 minutes.
This south_indian recipe takes 35 minutes to prepare and yields 4 servings. At 147.59 calories per serving with 2.63g of protein, it's a beginner-friendly recipe perfect for lunch or dinner or side.
Serve: Turn off the heat. Serve the Kovakkai Varuval hot as a side dish with steamed rice and sambar, rasam, or curd rice.
For a classic poriyal flavor, stir in 2-3 tablespoons of freshly grated coconut in the last minute of cooking.
Add a tablespoon of roasted peanuts or broken cashews along with the spice powders for added texture and flavor.
Sauté 3-4 cloves of minced garlic along with the onions for a pungent, aromatic twist.
Add one small potato, peeled and finely diced, along with the kovakkai. You may need to increase the cooking time slightly.
Ivy gourd is an excellent source of dietary fiber, which aids in digestion, promotes bowel regularity, and helps maintain a healthy gut microbiome.
Traditionally used in Ayurvedic medicine, ivy gourd is believed to have properties that may help in managing blood sugar levels, making it a beneficial vegetable for those monitoring their glucose.
This vegetable is rich in beta-carotene, a powerful antioxidant that the body converts into Vitamin A. This nutrient is essential for maintaining healthy vision, skin, and immune function.
A single serving of this Kovakkai Varuval (approximately 145g) contains around 150-180 calories, primarily from the ivy gourd and the oil used for cooking.
Yes, it is a healthy dish. Ivy gourd is rich in fiber, vitamins, and minerals. It is known in traditional medicine for its potential to help regulate blood sugar levels. The use of minimal oil for shallow frying makes it a nutritious side dish.
Kovakkai can become mushy if you add water while cooking, cook it on high heat with the lid on, or use overripe kovakkai. To keep it crisp, cook it on low heat without water and roast it uncovered at the end.
Absolutely. You can skip the onion for a simpler version. The tempering and spices will still provide plenty of flavor.
If you don't have sambar powder, you can use 1 teaspoon of coriander powder and 1/2 teaspoon of cumin powder as a substitute. It will alter the taste slightly but will still be delicious.
Yes. After sautéing the tempering and onions on the stovetop, toss the kovakkai with the sautéed mixture, salt, and spices. Air fry at 180°C (350°F) for 15-20 minutes, shaking the basket halfway through, until tender and crispy.