Loading...
A classic Konkani stir-fry featuring crisp ivy gourd and tender cashews. This simple, flavorful side dish comes together quickly and pairs perfectly with dal and rice.
For 4 servings
Prepare the vegetables. Wash the ivy gourd (tendli), trim both ends, and slice each one lengthwise into four long pieces. If using dried tender cashews (bibbe), soak them in warm water for 30 minutes, then drain completely.
Prepare the tempering (tadka). Heat coconut oil in a heavy-bottomed pan or kadai over medium heat. Once the oil is hot, add the mustard seeds and allow them to splutter, which takes about 30 seconds.
Sauté the aromatics. Add the urad dal to the pan and sauté for about a minute until it turns a light golden brown. Then, add the broken dried red chillies, curry leaves, and asafoetida. Sauté for another 30 seconds until the curry leaves are crisp and aromatic.
Cook the ivy gourd. Add the sliced ivy gourd to the pan along with turmeric powder and salt. Mix well to ensure the vegetables are evenly coated with the tempering and spices. Sauté for 5-7 minutes, stirring occasionally, until the tendli starts to soften and get light brown spots.
Steam until tender. Add the soaked tender cashews and 1/4 cup of water. Stir everything together, then cover the pan with a lid. Reduce the heat to low and let it cook for 10-12 minutes. The tendli should be tender when pierced with a fork but still retain a slight bite.
Garnish and serve. Remove the lid, add the grated jaggery and fresh grated coconut. Gently mix and cook for one more minute, allowing the flavors to meld. Serve the Tendli Bibbe Upkari hot as a side dish with rice and dal or with chapatis.
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 classic Konkani stir-fry featuring crisp ivy gourd and tender cashews. This simple, flavorful side dish comes together quickly and pairs perfectly with dal and rice.
This south_indian recipe takes 35 minutes to prepare and yields 4 servings. At 186.28 calories per serving with 3.95g of protein, it's a beginner-friendly recipe perfect for lunch or dinner or side.
If tender cashews are unavailable, use regular raw cashews. Break them in half and add them along with the urad dal during tempering to toast them slightly before adding the tendli.
You can add a small, diced potato or a handful of green peas along with the ivy gourd for added texture and flavor. Adjust cooking time accordingly.
For a spicier version, add 1-2 slit green chillies along with the curry leaves in the tempering.
If you don't have fresh coconut, you can omit it. The dish will still be delicious, though it will lack the characteristic sweetness and texture from the coconut.
Ivy gourd is an excellent source of dietary fiber, which aids in digestion, promotes gut health, and helps maintain stable blood sugar levels.
The dish contains monounsaturated fats from both cashews and coconut oil, which are beneficial for heart health and can help reduce bad cholesterol levels.
As a completely plant-based dish, it provides essential vitamins, minerals, and antioxidants from vegetables and spices, contributing to overall well-being.
Ivy gourd is believed to have properties that can help improve metabolism and aid in managing blood glucose, making it a favorable choice for a balanced diet.
Tendli Bibbe Upkari is a traditional stir-fry dish from the Konkani cuisine of coastal Karnataka and Goa. 'Tendli' is ivy gourd, 'Bibbe' are tender cashews, and 'Upkari' refers to a simple stir-fried vegetable dish with a mustard seed tempering.
Yes, you can. Tender cashews are seasonal and can be hard to find. Substitute with regular raw cashews. Break them into halves and add them to the tempering after the mustard seeds to lightly toast them before adding the ivy gourd.
Yes, it is a very healthy dish. Ivy gourd is rich in fiber and beta-carotene. Cashews provide healthy fats and protein. The use of minimal oil and traditional spices makes it a nutritious, balanced side dish.
One serving of Tendli Bibbe Upkari (approximately 1 cup or 165g) contains around 210-220 calories, primarily from the cashews and coconut oil.
The key is to not overcook it and to use minimal water. Sauté the tendli for a few minutes before adding water, and then steam it on low heat just until it's tender but still has a slight crunch. Check for doneness by piercing it with a fork.
This upkari is traditionally served as a side dish in a South Indian meal, alongside steamed rice, dal (like dalitoy), and a papad. It also pairs well with chapatis or rotis.