Loading...
A simple and delicious Karnataka-style stir-fry made with ivy gourd, aromatic spices, and a hint of coconut. This healthy side dish, also known as tendli bhaji, pairs perfectly with rice and sambar or chapati.
For 4 servings
Prepare the Ivy Gourd: Wash the thondekai (ivy gourd) thoroughly. Trim both ends and slice them into thin, uniform rounds, about 1/8-inch thick. Finely chop the onion and set aside.
Temper the Spices: Heat oil in a wide pan or kadai over medium heat. Once the oil is hot, add the mustard seeds and allow them to splutter. Immediately add the urad dal, chana dal, and broken dried red chilies. Sauté for about 1 minute until the dals turn a light golden brown.
Sauté Aromatics: Add the curry leaves and hing to the pan, and sauté for another 15-20 seconds until fragrant. Then, add the finely chopped onion and cook for 3-4 minutes, stirring occasionally, until it becomes soft and translucent.
Cook the Ivy Gourd: Add the sliced ivy gourd, turmeric powder, and salt to the pan. Mix everything well to ensure the vegetables are evenly coated with the spices.
Stir-fry until Tender: Cover the pan and cook on a low to medium flame for 10-12 minutes. Stir every 2-3 minutes to prevent sticking. The ivy gourd is cooked when it's tender but still retains a slight crunch. Avoid adding water, as this can make the palya mushy.
Add Spice Powder: Once the ivy gourd is cooked, add the sambar powder. Stir well and cook uncovered for 2 more minutes, allowing the raw aroma of the powder to dissipate and the flavors to meld.
Finish the Dish: Turn off the heat. Add the fresh grated coconut, powdered jaggery (if using), and fresh lemon juice. Give it a final, gentle mix to combine everything.
A classic Karnataka one-pot meal, reimagined for a low-glycemic diet. This version uses wholesome foxtail millet instead of rice, combined with lentils and vegetables in a fragrant, spicy tamarind broth. It's comfort food that's both hearty and healthy.
A wholesome and savory South Indian pancake made with a low-glycemic blend of millets, brown rice, and mixed lentils. Packed with fiber and protein, this diabetic-friendly adai is a delicious and guilt-free choice for breakfast or dinner.
Crispy, golden crepes made from a fermented rice and lentil batter, filled with a savory spiced potato mixture. A beloved South Indian classic, perfect for a hearty breakfast or light dinner, best served with sambar and coconut chutney.
A warm, savory breakfast dish made from roasted semolina and simple spices. This quick, comforting, and classic South Indian tiffin item is soft, fluffy, and ready in under 30 minutes.
A simple and delicious Karnataka-style stir-fry made with ivy gourd, aromatic spices, and a hint of coconut. This healthy side dish, also known as tendli bhaji, pairs perfectly with rice and sambar or chapati.
This south_indian recipe takes 30 minutes to prepare and yields 4 servings. At 138.7 calories per serving with 3.03g of protein, it's a beginner-friendly recipe perfect for lunch or dinner or side.
Garnish and Serve: Garnish with freshly chopped coriander leaves. Serve the Thondekai Palya hot with chapati, roti, or as a side dish with rice and sambar or rasam.
Instead of sambar powder, you can use vangi bath powder, rasam powder, or a simple mix of 1 tsp coriander powder and 1/2 tsp red chili powder.
For a different flavor profile, add 2-3 cloves of minced garlic along with the onions and sauté until fragrant.
Add 1-2 tablespoons of coarsely crushed roasted peanuts or sesame seeds along with the coconut at the end for extra texture and flavor.
Add one small potato, peeled and finely diced, along with the ivy gourd for a more filling side dish. You may need to cook it for a few extra minutes.
Ivy gourd is a good source of dietary fiber, which helps regulate bowel movements, prevent constipation, and promote overall gut health.
Traditionally used in Ayurvedic medicine, ivy gourd is believed to have properties that may help in managing blood sugar levels, making it a suitable vegetable for diabetic-friendly diets.
The dish contains spices like turmeric and mustard seeds, which are loaded with antioxidants. These compounds help protect the body against damage from free radicals.
Ivy gourd contains Vitamin C and other essential micronutrients that contribute to a stronger immune system, helping the body fight off infections.
Thondekai is the Kannada name for Ivy Gourd, also known as Tindora, Tendli, or Kovakkai in other Indian languages. It's a tropical vine vegetable known for its crisp texture and slightly tangy taste.
Yes, it is a very healthy dish. Ivy gourd is low in calories and rich in dietary fiber, vitamins, and minerals. The use of minimal oil and healthy spices makes it a nutritious side dish.
One serving of Thondekai Palya (approximately 1 cup or 160g) contains around 130-150 calories, making it a light and healthy option. The exact count can vary based on the amount of oil and coconut used.
To prevent a mushy texture, avoid adding any water while cooking. Stir-frying on a low to medium flame and not overcooking the ivy gourd will help it retain its characteristic crunch.
Absolutely. While fresh coconut adds a traditional flavor and texture, you can omit it if you prefer or don't have it on hand. The dish will still be delicious.
Thondekai Palya is a versatile side dish. It pairs wonderfully with chapatis or rotis. It is also an excellent accompaniment to a traditional South Indian meal of rice, sambar, and rasam.