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A simple yet flavorful Goan stir-fry where ivy gourd is cooked with plenty of smashed garlic and dried red chilies. It's a classic side dish that comes together quickly and pairs perfectly with rice and dal.
Begin by preparing the ivy gourd (tendli). Wash them thoroughly, pat dry, and trim off both ends. Slice each tendli lengthwise into four long, even pieces. Set aside.
Heat the coconut oil in a heavy-bottomed pan or kadai over medium heat. Once the oil is shimmering, add the smashed garlic cloves and the broken dried red chilies. Sauté for about 45-60 seconds until the garlic becomes fragrant and turns a pale golden brown. Be careful not to burn it.
Add the sliced tendli to the pan. Sprinkle the turmeric powder and salt over them. Stir everything together for 1-2 minutes, ensuring the tendli pieces are well-coated with the oil and spices.
Reduce the heat to low-medium, cover the pan with a tight-fitting lid, and let the tendli cook for 12-15 minutes. The tendli will release its own moisture and cook in the steam. Stir every 4-5 minutes to prevent sticking and ensure even cooking.
After 15 minutes, check if the tendli is tender by piercing it with a fork. It should be cooked through but still have a slight bite. If it's cooked, remove the lid, increase the heat to medium, and stir-fry for another 2-3 minutes to evaporate any remaining moisture and lightly brown the tendli.
Turn off the heat. If using, garnish with fresh grated coconut and give it a final mix. Serve the Tendli Talasani hot as a side dish with Goan fish curry, dal, and steamed rice.
A simple yet flavorful Goan stir-fry where ivy gourd is cooked with plenty of smashed garlic and dried red chilies. It's a classic side dish that comes together quickly and pairs perfectly with rice and dal.
This goan recipe takes 30 minutes to prepare and yields 4 servings. At 127.73 calories per serving with 2.84g of protein, it's a beginner-friendly recipe perfect for lunch or dinner or side.
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Add a tablespoon of split cashews along with the garlic and chilies for a delightful crunch and richness.
Sauté one thinly sliced onion until golden brown before adding the garlic and chilies for an extra layer of sweet, savory flavor.
Add 1-2 pieces of dried kokum (amsul) along with the tendli for a subtle tangy flavor, which is also very common in Goan cuisine.
Ivy gourd is an excellent source of dietary fiber, which aids in digestion, prevents constipation, and helps maintain a healthy gut microbiome.
Garlic and turmeric are packed with powerful antioxidants. Garlic's allicin and turmeric's curcumin help combat oxidative stress and reduce inflammation in the body.
Some studies suggest that ivy gourd may have properties that help in managing blood sugar levels, making this dish a good choice for those monitoring their glucose intake.
Yes, Tendli Talasani is a very healthy dish. Ivy gourd (tendli) is low in calories and rich in fiber, vitamins, and minerals. The use of minimal oil and healthy spices like turmeric and garlic further enhances its nutritional value. It is a great plant-based side dish.
One serving of Tendli Talasani (approximately 125g) contains around 90-110 calories. The exact count can vary based on the amount of coconut oil and fresh coconut used.
Look for tendli that are firm, slender, and uniformly bright green. Avoid any that have soft spots, are yellowish, or look plump and bulging, as these are signs of ripeness and will be tough and less flavorful when cooked.
While coconut oil provides the authentic Goan flavor, you can substitute it with any neutral vegetable oil like sunflower or canola oil if you prefer.
It is traditionally served as a side dish in a Goan meal, pairing perfectly with steamed rice, dal (varan), and fish curry (xit kodi) or any other curry.
Leftovers can be stored in an airtight container in the refrigerator for up to 2-3 days. Reheat in a pan or microwave before serving.
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