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A crisp, flavorful Goan dry curry featuring tender ivy gourd and crunchy cashews, tossed with fresh coconut and a hint of jaggery. A perfect side dish that brings a taste of coastal India to your table.
For 4 servings
Prepare Vegetables and Cashews
Temper the Spices
Cook the Tendli
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A crisp, flavorful Goan dry curry featuring tender ivy gourd and crunchy cashews, tossed with fresh coconut and a hint of jaggery. A perfect side dish that brings a taste of coastal India to your table.
This goan recipe takes 35 minutes to prepare and yields 4 servings. At 254.9 calories per serving with 5.14g of protein, it's a beginner-friendly recipe perfect for lunch or dinner.
Add Cashews and Final Flavorings
Finish with Coconut and Serve
Add 1/2 cup of cooked chickpeas or crumbled paneer along with the cashews for extra protein.
Substitute cashews with peanuts or slivered almonds for a different nutty flavor and crunch.
Incorporate thinly sliced potatoes or carrots along with the tendli. Adjust cooking time accordingly.
Add 1/4 teaspoon of garam masala along with the red chili powder for a warmer, more complex spice profile.
Ivy gourd (tendli) and coconut are excellent sources of dietary fiber, which aids in digestion, promotes gut health, and helps maintain stable blood sugar levels.
This dish contains healthy monounsaturated fats from cashews and medium-chain triglycerides from coconut oil, which are beneficial for heart health and providing sustained energy.
Tendli is a good source of beta-carotene, iron, and B vitamins, while cashews provide essential minerals like magnesium, copper, and manganese, supporting overall bodily functions.
One serving of Tendli Cashew Sukhem contains approximately 220-250 calories, depending on the amount of coconut oil and jaggery used. It's a nutrient-dense side dish.
Yes, it is a healthy dish. Tendli (ivy gourd) is rich in fiber and vitamins, while cashews and coconut provide healthy fats and minerals. Using minimal oil and natural sweetener like jaggery makes it a nutritious choice.
While fresh coconut is traditional and adds authentic Goan flavor and texture, you can omit it. The dish will still be delicious but will have a less moist and slightly different flavor profile.
If you can't find tendli, you can substitute it with French beans, gherkins (kundru), or even thinly sliced zucchini. Adjust the cooking time as these vegetables may cook faster.
The key is to not overcook it and to use minimal water. Cook on a low-medium flame and check for doneness after 10 minutes. The ideal texture is tender-crisp, where it's cooked through but still has a slight bite.