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A comforting and simple North Indian curry featuring tender apple gourd cooked in a savory onion-tomato masala. This home-style dish is perfect for a light and healthy weeknight meal, best enjoyed with hot rotis.
For 4 servings
Sauté Aromatics
Prepare the Masala Base
Cook the Tinda
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A comforting and simple North Indian curry featuring tender apple gourd cooked in a savory onion-tomato masala. This home-style dish is perfect for a light and healthy weeknight meal, best enjoyed with hot rotis.
This punjabi recipe takes 40 minutes to prepare and yields 4 servings. At 144.26 calories per serving with 3.96g of protein, it's a beginner-friendly recipe perfect for lunch or dinner.
Simmer the Curry
Garnish and Serve
Add one medium potato, cubed, along with the tinda for a more filling and hearty curry. You may need to add a little extra water and adjust the cooking time.
For a richer, restaurant-style gravy, stir in 2 tablespoons of fresh cream (malai) or cashew paste at the end of cooking, just before garnishing.
Instead of quartering, you can hollow out the tinda and stuff them with a mixture of spices, grated paneer, and onions before cooking them gently in the gravy.
Tinda is rich in dietary fiber and has high water content, which helps prevent constipation, promotes regular bowel movements, and supports a healthy digestive system.
With over 90% water content, tinda is an excellent vegetable for keeping the body hydrated, especially during hot weather. It has a natural cooling effect on the body.
This dish is ideal for weight management as tinda is very low in calories and fat. It provides essential nutrients without adding extra calories, helping you feel full and satisfied.
The use of tomatoes, turmeric, and other spices provides a good dose of antioxidants like lycopene and curcumin, which help combat oxidative stress and reduce inflammation in the body.
Yes, Tinda Masala is a very healthy dish. Tinda (apple gourd) is low in calories and high in water content and fiber, which aids digestion. The curry is made with a base of fresh vegetables and uses minimal oil, making it a nutritious choice for a daily meal.
One serving of Tinda Masala (approximately 1 cup or 250g) contains around 120-150 calories, depending on the amount of oil used. It's a light and low-calorie main dish.
Absolutely. For a Jain or Sattvic version, you can skip the onion and garlic. Increase the amount of tomato and ginger, and ensure you use asafoetida (hing) in the hot oil for flavor.
Bitterness in tinda usually occurs if the vegetable is overripe or old. Always choose young, tender tinda that are small to medium in size with smooth, unblemished, light green skin to avoid this.
Store leftovers in an airtight container in the refrigerator for up to 2-3 days. Reheat thoroughly on the stovetop or in the microwave before serving. The flavors often deepen overnight.