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A simple and delicious Maharashtrian stir-fry made with ivy gourd, fresh coconut, and aromatic spices. This quick and healthy sabzi is a perfect homestyle side dish that pairs beautifully with rotis or dal rice.
For 4 servings
Prep the Ivy Gourd: Wash the tendli thoroughly under running water. Pat them dry. Trim both ends and slice each tendli lengthwise into four long, uniform pieces. Set aside.
Prepare the Tempering (Tadka): Heat oil in a kadai or a wide pan over medium heat. Once the oil is hot, add the rai (mustard seeds) and let them splutter completely, which should take about 30 seconds. Then, add the jeera (cumin seeds), hing (asafoetida), and curry leaves. Sauté for another 30 seconds until the cumin sizzles and the curry leaves turn crisp.
Sauté the Tendli: Add the sliced tendli to the pan along with the haldi powder. Mix everything well to ensure the tendli is evenly coated with the oil and spices. Sauté for 3-4 minutes, stirring occasionally.
Cook the Bhaji: Sprinkle the red chili powder, goda masala, and salt over the tendli. Give it a good mix. Add about 3-4 tablespoons of water, cover the pan with a lid, and reduce the heat to low. Let it cook for 12-15 minutes, stirring every few minutes to prevent sticking. The tendli is cooked when it's tender but still has a slight bite.
Add Finishing Touches: Once the tendli is cooked, add the grated jaggery and fresh grated coconut. Mix gently and cook for another 2 minutes, uncovered, until the jaggery melts and the coconut is well combined with the vegetable.
Garnish and Serve: Turn off the heat and garnish with freshly chopped coriander leaves. Serve the Tendli Bhaji hot with phulkas, chapatis, or as a side dish with dal and steamed rice.
A simple and delicious Maharashtrian stir-fry made with ivy gourd, fresh coconut, and aromatic spices. This quick and healthy sabzi is a perfect homestyle side dish that pairs beautifully with rotis or dal rice.
This maharashtrian recipe takes 35 minutes to prepare and yields 4 servings. At 160.58 calories per serving with 3.13g of protein, it's a beginner-friendly recipe perfect for lunch or dinner or side.
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Add 2 tablespoons of coarsely crushed roasted peanuts along with the coconut for a delicious crunch and nutty flavor.
Add one small potato, peeled and finely diced, along with the tendli. You may need to increase the cooking time slightly.
Add 1-2 green chilies, slit lengthwise, during the tempering step for extra heat.
This recipe is naturally free of onion and garlic, making it suitable for those who avoid them.
Ivy gourd is an excellent source of dietary fiber, which aids in digestion, prevents constipation, promotes a feeling of fullness, and helps in maintaining stable blood sugar levels.
Traditionally, ivy gourd has been used in Ayurvedic medicine for its potential anti-diabetic properties. Its low glycemic index and fiber content make it a suitable vegetable for diabetic-friendly diets.
Tendli is a good source of Vitamin C and antioxidants, which help strengthen the immune system and protect the body against infections and cellular damage from free radicals.
The fiber in tendli acts as a prebiotic, feeding the beneficial bacteria in your gut. A healthy gut microbiome is essential for overall health, from digestion to immunity.
One serving of Tendli Bhaji (approximately 155g) contains around 120-140 calories, depending on the amount of oil and coconut used. It's a relatively low-calorie side dish.
Yes, Tendli Bhaji is very healthy. Ivy gourd (tendli) is rich in fiber, vitamins, and minerals. The dish is low in fat, plant-based, and helps in digestion. It's an excellent way to include a nutritious vegetable in your daily meals.
While Goda Masala gives the dish its unique, authentic flavor, you can substitute it with an equal amount of garam masala if you don't have it. The taste will be slightly different but still delicious.
Tendli can sometimes taste bitter if it's overripe. Always choose young, tender, and green ivy gourds. Avoid any that look yellowish or have a reddish tinge, as these are signs of ripeness.
Yes, you can omit the fresh coconut if you prefer or don't have it. The dish will still be tasty, but you will miss the subtle sweetness and texture that coconut adds.
You can store leftover Tendli Bhaji in an airtight container in the refrigerator for up to 2-3 days. Reheat it in a pan or microwave before serving.
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