Tendli ani Moong Ambat
A gentle, coconut-based Konkani curry where tender ivy gourd (tendli) and split yellow moong dal come together in a mildly spiced, tangy tamarind gravy. This everyday dish from coastal Maharashtra and Goa is light on the stomach yet deeply comforting with steamed rice.
For 4 servings
- prep · ~15 min
Soak the moong dal and prep vegetables.
1.Wash moong dal and soak in water for 15 minutes.2.Wash tendli, trim the ends, and cut into quarters lengthwise.3.Soak tamarind in 2 tbsp warm water for 10 minutes, then extract the pulp. - boil · ~15 min
Cook the dal and tendli together.
1.Drain the soaked moong dal and add it to a pot with tendli, 1.5 cups of water, and turmeric.2.Bring to a boil, then reduce heat to medium and cook until dal is soft and tendli is tender.3.Stir in salt halfway through cooking.TIPTendli should be fork-tender but still hold its shape. - mix · ~2 min
Prepare the coconut masala paste.
1.In a small grinder, add grated coconut, dried red chilies, and tamarind pulp.2.Grind to a smooth paste using a splash of water, if needed. - simmer · ~7 min
Combine masala and finish cooking.
1.Add the ground coconut paste and jaggery to the cooked dal-tendli mixture.2.Stir well and bring to a gentle simmer.3.Cook for 5 to 7 minutes until the raw coconut smell fades and flavors meld. Adjust consistency with hot water.TIPThe curry thickens as it sits, so keep it slightly thin at this stage. - temper · ~1 min
Make the tempering.
1.Heat coconut oil in a small tadka pan over medium heat.2.Add mustard seeds and let them crackle.3.Add cumin seeds and let them sizzle.4.Toss in curry leaves and a pinch of asafoetida, frying for a few seconds until fragrant.TIPPour the tempering immediately while it's sizzling to lock in the aroma. - simmer · ~2 min
Pour the tempering over the curry and simmer.
1.Pour the hot tempering over the simmering curry.2.Stir gently, cover, and let it rest on low heat for 2 minutes. - serve
Serve hot with steamed rice.
TIPA drizzle of raw coconut oil on top just before serving elevates the flavor.
What to keep in mind.
7 tips from the recipe — small details that make a real difference to the final dish.
- 1Soak the moong dal for exactly 15 minutes to ensure even cooking without turning mushy.
- 2Quarter the tendli lengthwise so it cooks at the same rate as the dal.
- 3Taste the tamarind pulp before adding; adjust jaggery to balance tartness.
- 4Grind the coconut masala to a very smooth paste for a silky curry texture.
- 5Simmer the curry after adding the masala until the raw coconut aroma disappears.
- 6Keep the curry slightly thin as it thickens upon resting.
- 7Pour the sizzling tempering immediately over the curry to infuse maximum aroma.
Adapt it for your goals.
High-Protein
Add 100g of cubed paneer or boiled chana dal along with the tendli for a heartier, protein-rich version perfect for post-workout meals.
VeganVegan
The recipe is already vegan; simply ensure the jaggery is certified vegan-friendly (some brands use bone char in processing).
Low OilLow-Oil
Skip the tempering and instead stir in the mustard seeds and cumin dry-roasted until fragrant to reduce oil without sacrificing flavor.
Nut Free VariationNut-Free Variation
Replace the fresh coconut with an equal amount of roasted chana dal (split chickpeas) ground to a paste for a nut-free, equally creamy texture.
Why this is on our healthy list.
Rich in Plant Protein
Moong dal provides easily digestible plant protein, making this curry an excellent source of energy for vegetarians.
Supports Digestive Health
The combination of ginger-free spices like asafoetida and cumin aids digestion, while tender ivy gourd is naturally fiber-rich.
Low in Fat
With only one teaspoon of coconut oil used in tempering, this dish is light and low in saturated fat, suitable for daily meals.
Packed with Antioxidants
Turmeric and curry leaves offer anti-inflammatory properties, while tamarind provides vitamin C and polyphenols.
Frequently asked questions
Fresh tendli is ideal for texture, but frozen tendli works well—add it directly without thawing and slightly reduce the cooking water.



