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A simple and delicious Konkani-style stir-fry made with ivy gourd, tempered with classic South Indian spices. This crunchy and savory side dish pairs perfectly with rice and dal.
For 4 servings
Prepare the Ivy Gourd: Wash the ivy gourd (tendli) thoroughly. Trim both ends. Slice them into thin, uniform rounds or cut them lengthwise into four quarters. Set aside.
Make the Tempering (Tadka): Heat coconut oil in a heavy-bottomed pan or kadai over medium heat. Once hot, add the mustard seeds and let them splutter for about 30 seconds. Immediately add the urad dal and sauté for about 1 minute until it turns a light golden brown. Add the broken dried red chilies and curry leaves, and sauté for another 30 seconds until the leaves are crisp and fragrant.
Cook the Upkari: Add the sliced ivy gourd to the pan along with turmeric powder and salt. Mix well to coat the vegetables evenly with the spices. Cover the pan, reduce the heat to low, and cook for 15-20 minutes. Stir every 4-5 minutes to prevent sticking. Cook until the tendli is tender but still retains a slight crunch. If the mixture seems too dry, sprinkle 1-2 tablespoons of water.
Finish and Garnish: Once the ivy gourd is cooked, add the fresh grated coconut and optional powdered jaggery. Stir well to combine and cook uncovered for another 2 minutes to let the flavors meld.
Serve: Turn off the heat. Serve the Tendli Upkari hot as a side dish with rice and dal, or with chapatis.
A simple and delicious Konkani-style stir-fry made with ivy gourd, tempered with classic South Indian spices. This crunchy and savory side dish pairs perfectly with rice and dal.
This south_indian recipe takes 35 minutes to prepare and yields 4 servings. At 114.66 calories per serving with 2.13g of protein, it's a beginner-friendly recipe perfect for lunch or dinner or side.
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Sauté one finely chopped onion after the tempering until translucent, then add the ivy gourd for a sweeter base.
Add 1/4 teaspoon of red chili powder along with the turmeric powder for extra heat.
Add a tablespoon of broken cashews along with the urad dal in the tempering for a richer, crunchier texture.
Ivy gourd (tendli) contains compounds that mimic the function of insulin, which may help in managing blood glucose levels, making it a beneficial vegetable for diabetics.
This dish is high in fiber from the ivy gourd, which aids in digestion, promotes a feeling of fullness, and helps maintain a healthy gut.
Ivy gourd is a good source of Vitamin C and other antioxidants, which help strengthen the immune system and protect the body against infections.
The combination of fiber from the vegetable and spices like turmeric and curry leaves can help improve digestion and prevent constipation.
One serving of Tendli Upkari (about 1 cup) contains approximately 120-140 calories, making it a light and healthy side dish.
Yes, it is very healthy. Ivy gourd is rich in fiber, vitamins, and minerals, and is known for its potential to help regulate blood sugar levels. The dish uses minimal oil and is packed with nutrients.
Yes, you can use frozen ivy gourd. Thaw it completely and pat it dry before using. Note that the texture might be slightly softer compared to using fresh tendli.
Sometimes, mature or overripe ivy gourd can have a bitter taste. To avoid this, choose young, tender, and bright green tendli when shopping.
Store any leftover Tendli Upkari in an airtight container in the refrigerator for up to 2-3 days. Reheat in a pan or microwave before serving.
Absolutely. The grated coconut adds a traditional flavor and texture, but the dish is still delicious without it.
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