Simple Ivy Gourd Stir-Fry
This quick and easy Indian-style stir-fry features tender-crisp ivy gourd, seasoned with aromatic spices, making it a perfect healthy weeknight side dish.
For 2 servings
Wash the ivy gourd thoroughly, trim both ends, and slice them thinly into rounds or half-moons, about ⅛-inch thick. Finely chop the onion and mince the garlic. Slit or chop the green chili.
Heat coconut oil in a medium non-stick pan or kadai over medium heat. Once hot, add the black mustard seeds and cumin seeds. Let them splutter for 10-15 seconds.
Add the curry leaves, green chili, chopped onion, and minced garlic to the pan. Sauté for 2-3 minutes until the onion turns translucent and the raw smell of garlic disappears.
Add the sliced ivy gourd to the pan. Stir well to coat the gourd with the tempered spices and aromatics.
Sprinkle in the turmeric powder, red chili powder (if using), and salt. Mix everything thoroughly until the ivy gourd is evenly coated with the spices.
Cover the pan with a lid and cook on low-medium heat for 7-10 minutes, stirring occasionally. The ivy gourd should become tender-crisp, but still retain a slight bite.
Remove the lid and increase the heat to medium-high. Stir-fry for another 2-3 minutes to evaporate any excess moisture and achieve a slightly roasted texture on the ivy gourd.
Taste and adjust salt if necessary. Serve hot as a side dish with roti, rice, or as part of a keto meal.
What to keep in mind.
4 tips from the recipe — small details that make a real difference to the final dish.
- 1Ensure ivy gourd is sliced thinly and uniformly for even cooking and a consistent tender-crisp texture.
- 2Avoid overcooking the ivy gourd; it should remain tender-crisp, not mushy, to maintain its unique texture and flavor.
- 3Adjust the amount of green chili and red chili powder according to your preferred spice level. For a milder dish, omit the green chili.
- 4For an extra layer of authentic Indian flavor, consider adding a pinch of asafoetida (hing) to the hot oil along with the mustard and cumin seeds.
Adapt it for your goals.
Protein Boost
Add scrambled eggs or crumbled paneer/tofu during the last few minutes of cooking for a more substantial dish.
Vegetable MedleyVegetable Medley
Incorporate other quick-cooking vegetables like bell peppers, green beans, or carrots alongside the ivy gourd for added nutrition and variety.
Tangy TwistTangy Twist
Stir in a tablespoon of tamarind paste or a pinch of amchur (dry mango powder) along with the spices for a delightful sour note.
Why this is on our healthy list.
Blood Sugar Management
Ivy gourd is known to help regulate blood sugar levels, making it a beneficial vegetable for individuals managing diabetes or looking to maintain stable glucose.
Rich in Antioxidants
This vegetable contains various antioxidants, including flavonoids and carotenoids, which combat free radicals and reduce oxidative stress in the body, promoting overall health.
Digestive Health
High in dietary fiber, ivy gourd aids digestion, promotes gut health, and helps prevent constipation, contributing to a healthy digestive system.
Frequently asked questions
Ivy gourd, also known as tindora or tendli, is a tropical vine vegetable with a slightly bitter, subtly sweet taste and a crisp texture when cooked properly. It's popular in South Asian cuisines.
