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A simple and delicious South Indian stir-fry made with ivy gourd, cooked with aromatic spices until tender and slightly crisp. Known as 'Dondakaya Fry' or 'Kovakkai Poriyal', this dish is a perfect and quick side for rice and sambar.
For 4 servings
Preparation: Wash the tindora thoroughly under running water. Pat them dry. Trim both ends and slice each one lengthwise into four long, thin pieces. Finely chop the onion and set aside.
Tempering (Tadka): Heat oil in a wide, heavy-bottomed pan or kadai over medium heat. Once the oil is hot, add the mustard seeds and let them splutter completely, which should take about 30 seconds.
Sauté Aromatics: Add the urad dal, cumin seeds, broken dried red chilies, and curry leaves to the pan. Sauté for about 45-60 seconds until the urad dal turns light golden and the mixture is fragrant. Be careful not to burn the dal. Stir in the hing.
Cook Onions: Add the finely chopped onion and sauté for 3-4 minutes until it becomes soft and translucent.
Cook the Tindora: Add the sliced tindora, salt, and turmeric powder. Mix everything well to ensure the tindora is evenly coated. Cover the pan and cook on a medium-low flame for 12-15 minutes, stirring every 3-4 minutes to prevent sticking. Cook until the tindora is tender.
Roast and Finish: Uncover the pan. Add the red chili powder and coriander powder. Mix gently to combine. Increase the flame to medium and continue to cook uncovered for another 5-7 minutes, stirring occasionally, until the tindora is well-roasted and slightly crisp at the edges.
Garnish and Serve: Turn off the heat. Garnish with fresh grated coconut, if using. Toss gently and serve hot with rice, sambar, or rasam.
A simple and delicious South Indian stir-fry made with ivy gourd, cooked with aromatic spices until tender and slightly crisp. Known as 'Dondakaya Fry' or 'Kovakkai Poriyal', this dish is a perfect and quick side for rice and sambar.
This south_indian recipe takes 40 minutes to prepare and yields 4 servings. At 161.39 calories per serving with 2.82g of protein, it's a beginner-friendly recipe perfect for lunch or dinner or side.
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Add a coarse powder made from roasted peanuts, desiccated coconut, garlic, and red chilies in the last few minutes of cooking for a nutty and spicy flavor.
Add one small, thinly sliced potato along with the tindora for a heartier side dish. You may need to adjust cooking time slightly.
Substitute the red chili powder and coriander powder with 1-2 teaspoons of sambar powder for a different flavor profile.
Squeeze a teaspoon of fresh lemon juice over the fry just before serving to brighten up the flavors.
Tindora is an excellent source of dietary fiber, which aids in digestion, prevents constipation, and promotes a healthy gut microbiome.
Ivy gourd has been traditionally used in Ayurvedic medicine for its anti-diabetic properties. It contains compounds that may help regulate blood glucose levels, making it a beneficial vegetable for those managing diabetes.
This dish is packed with antioxidants from tindora and spices like turmeric and cumin. Antioxidants help combat oxidative stress and reduce inflammation in the body.
A single serving of this Tindora Fry contains approximately 140-160 calories, making it a light and healthy side dish. The exact count can vary based on the amount of oil used.
Yes, Tindora Fry is very healthy. Tindora (ivy gourd) is rich in fiber, vitamins, and minerals. It is particularly noted for its potential to help regulate blood sugar levels. This recipe uses minimal oil and wholesome spices, contributing to a nutritious meal.
Look for tindora that are firm, slender, and bright green. Avoid any that are bulging, soft, or have a yellowish or pale hue, as they are likely mature or ripe and can be slightly bitter or sour.
Mushiness is usually caused by excess moisture. This can happen if you add water, don't pat the tindora dry after washing, or cook it covered for too long without allowing it to roast uncovered at the end.
Absolutely. You can skip the onion for a simpler version. The tempering spices provide plenty of flavor on their own. Just proceed with adding the tindora after the tempering step.
While fresh tindora is recommended for the best texture, you can use frozen sliced tindora. Do not thaw it first; add it directly to the pan after sautéing the onions. You may need to cook it uncovered for a longer period to evaporate the extra moisture.
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