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A simple and delicious South Indian stir-fry made with ivy gourd (tendli), aromatic spices, and fresh coconut. This classic Karnataka-style palya is a perfect, healthy side dish for rice and sambar.
Prepare the Tendli: After washing and trimming the ends of the tendli, slice them into thin, uniform rounds (about 2-3 mm thick) or cut them lengthwise into four quarters. Uniform slicing ensures even cooking. Set aside.
Prepare the Tempering (Oggarane): 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 completely, which should take about 30 seconds. Then, add the urad dal and chana dal. Sauté for 1-2 minutes, stirring continuously, until they turn a light golden brown and become aromatic.
Sauté Aromatics: Add the broken dried red chilies, curry leaves, and hing to the pan. Sauté for another 30 seconds until the curry leaves turn crisp and fragrant.
Cook the Tendli: Add the sliced tendli to the pan along with turmeric powder and salt. Mix everything thoroughly to ensure the tendli is well-coated with the oil and spices. Cover the pan with a lid and reduce the heat to low-medium. Cook for 15-18 minutes, stirring every 4-5 minutes to prevent sticking. The tendli will cook in its own moisture; do not add any water.
Final Touches: Once the tendli is tender-crisp (easily pierced with a fork but still holding its shape), add the optional jaggery and mix well until it dissolves. Turn off the heat. Add the freshly grated coconut and a squeeze of fresh lime juice. Gently toss everything together.
Serve: Transfer the Tendli Palya to a serving bowl. It is best served hot as a side dish with steamed rice and sambar, rasam, or with chapatis.
A simple and delicious South Indian stir-fry made with ivy gourd (tendli), aromatic spices, and fresh coconut. This classic Karnataka-style palya is a perfect, healthy side dish for rice and sambar.
This south_indian recipe takes 35 minutes to prepare and yields 4 servings. At 122.56 calories per serving with 2.38g of protein, it's a beginner-friendly recipe perfect for lunch or dinner or side.
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For a different flavor profile, add one finely chopped onion after the tempering and sauté until translucent before adding the tendli.
Add 1-2 teaspoons of sambar powder or vangi bath powder along with the turmeric for a spicier, more complex flavor.
For extra crunch and protein, add a tablespoon of roasted peanuts or broken cashews along with the grated coconut at the end.
Add one small potato, finely diced, along with the tendli. You may need to cook it for a few extra minutes until the potato is tender.
Ivy gourd is an excellent source of dietary fiber, which aids in digestion, helps prevent constipation, and promotes a healthy gut microbiome.
Traditionally used in Ayurvedic medicine, ivy gourd has properties that may help in managing blood glucose levels, making this dish a suitable choice for those monitoring their sugar intake.
This vegetable is a good source of Vitamin C and other antioxidants, which help strengthen the immune system and protect the body against infections.
Tendli contains B-vitamins which play a vital role in the body's energy metabolism, helping to convert food into energy efficiently.
Yes, Tendli Palya is very healthy. It is rich in dietary fiber from the ivy gourd, contains healthy fats from coconut, and is cooked with minimal oil. It's a nutritious, plant-based side dish.
One serving of Tendli Palya (approximately 1 cup) contains around 105-120 calories, making it a light and low-calorie option.
It is traditionally served as a side dish (palya) in a South Indian meal with steamed rice, sambar, and rasam. It also pairs well with chapatis or rotis.
Tendli can be bitter if it is overripe. Always choose young, firm, and bright green tendli. Avoid those that are yellowish or have prominent red seeds inside.
Yes, you can omit the coconut if you prefer. The dish will still be delicious, but the fresh coconut adds a characteristic sweetness, moisture, and texture that is key to the authentic Karnataka-style palya.
You can store leftover Tendli Palya in an airtight container in the refrigerator for up to 2 days. Reheat gently in a pan or microwave before serving.
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