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A simple and wholesome Maharashtrian stir-fry featuring crisp ivy gourd and soft potatoes. This classic side dish, known as upkari, is tempered with mustard seeds and finished with fresh coconut. A perfect accompaniment to dal and rice.
For 4 servings
Prepare the vegetables. Wash the tendli thoroughly, trim both ends, and slice them into thin, uniform rounds. Peel the potato and dice it into small 1/2-inch cubes. Set aside.
Heat oil in a kadai or heavy-bottomed pan over medium heat. Once the oil is hot, add the mustard seeds and let them splutter completely, which takes about 30-40 seconds.
Add the urad dal (if using) and sauté for about 1 minute until it turns a light golden brown. Immediately add the curry leaves and slit green chilies. Be cautious as they will splutter. Sauté for another 30 seconds until the curry leaves are crisp and fragrant.
Add the diced potatoes to the pan. Sauté for 2-3 minutes, stirring occasionally to coat them well with the tempering.
Now, add the sliced tendli, turmeric powder, and salt. Mix everything thoroughly so the vegetables are evenly coated with the spices.
Sprinkle the water over the vegetables, reduce the heat to low, and cover the pan with a lid. Allow the vegetables to steam-cook for 10-12 minutes. Stir once or twice in between to prevent sticking.
Check for doneness by piercing a piece of potato and tendli with a fork; they should be tender. If not, cover and cook for a few more minutes.
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A simple and wholesome Maharashtrian stir-fry featuring crisp ivy gourd and soft potatoes. This classic side dish, known as upkari, is tempered with mustard seeds and finished with fresh coconut. A perfect accompaniment to dal and rice.
This maharashtrian recipe takes 35 minutes to prepare and yields 4 servings. At 160.28 calories per serving with 2.61g of protein, it's a beginner-friendly recipe perfect for lunch or dinner or side.
Once the vegetables are cooked, add the fresh grated coconut and jaggery (if using). Mix gently and cook uncovered for another 2 minutes, allowing the flavors to meld and any excess moisture to evaporate.
Garnish with finely chopped coriander leaves. Serve the Tendli Batata Upkari hot as a side dish with dal, rice, and roti.
Add a pinch of asafoetida (hing) to the tempering and skip the jaggery for a more savory, traditional Konkani flavor.
Sauté one finely chopped onion after the tempering until translucent, before adding the potatoes, for a sweeter base.
Add 1/2 teaspoon of red chilli powder along with the turmeric powder for extra heat.
Add 1 teaspoon of chana dal along with the urad dal in the tempering for extra crunch and flavor.
Ivy gourd (tendli) is an excellent source of dietary fiber, which aids in digestion, promotes gut health, and helps in maintaining stable blood sugar levels.
This dish provides essential vitamins like Vitamin C and Vitamin A from the tendli and B-complex vitamins from the potatoes, contributing to overall immunity and well-being.
As a completely plant-based dish, it is naturally low in cholesterol and saturated fats, making it a heart-healthy choice for a balanced meal.
Yes, it's a very healthy dish. It's rich in fiber from the ivy gourd and potatoes, packed with vitamins, and uses minimal oil. It's a light, everyday vegetable preparation that's easy to digest.
One serving (approximately 1 cup or 110g) contains around 110-130 calories, making it a low-calorie side dish. The exact count can vary based on the amount of oil and coconut used.
Absolutely. You can make a simple Tendli Upkari by omitting the potatoes. Just increase the quantity of tendli to about 350-400 grams and follow the same recipe.
Sometimes, mature ivy gourd can have a slightly bitter taste. To avoid this, always choose young, tender, and bright green tendli. You can also taste a small raw piece before cooking to check for bitterness.
Store any leftovers in an airtight container in the refrigerator for up to 2 days. Reheat in a pan or microwave before serving.