Tendli Upkari
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
5 steps. 20 minutes total.
- 1
Prepare the Ivy Gourd: Wash the ivy gourd (tendli) thoroughly
- a.Trim both ends. Slice them into thin, uniform rounds or cut them lengthwise into four quarters. Set aside.
- 2
Step 2
- a.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.
- 3
Step 3
- a.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.
- 4
Step 4
- a.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.
- 5
Serve: Turn off the heat
- a.Serve the Tendli Upkari hot as a side dish with rice and dal, or with chapatis.
What to keep in mind.
6 tips from the recipe — small details that make a real difference to the final dish.
- 1For the best texture, slice the ivy gourd uniformly thin. This ensures they cook evenly and quickly.
- 2Slow cooking on a low flame is key. It allows the tendli to become tender without burning and brings out its natural sweetness.
- 3Be cautious with water. This is a dry dish ('sukka'). Only add a splash if the vegetables start to stick to the pan.
- 4Don't skip the urad dal in the tempering; it adds a wonderful crunch and nutty flavor to the dish.
- 5For a variation, you can add a pinch of asafoetida (hing) to the tempering for extra flavor.
- 6Add the grated coconut at the very end to maintain its fresh flavor and texture.
Adapt it for your goals.
With Onions
Sauté one finely chopped onion after the tempering until translucent, then add the ivy gourd for a sweeter base.
Spicier VersionSpicier Version
Add 1/4 teaspoon of red chili powder along with the turmeric powder for extra heat.
With CashewsWith Cashews
Add a tablespoon of broken cashews along with the urad dal in the tempering for a richer, crunchier texture.
Why this is on our healthy list.
Supports Blood Sugar Control
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.
Rich in Dietary Fiber
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.
Boosts Immunity
Ivy gourd is a good source of Vitamin C and other antioxidants, which help strengthen the immune system and protect the body against infections.
Good for Digestion
The combination of fiber from the vegetable and spices like turmeric and curry leaves can help improve digestion and prevent constipation.
Frequently asked questions
One serving of Tendli Upkari (about 1 cup) contains approximately 120-140 calories, making it a light and healthy side dish.