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A classic Maharashtrian one-pot meal where tender ivy gourd is cooked with fragrant basmati rice and a special blend of spices called Goda Masala. It's a comforting, flavorful, and wholesome dish perfect for lunch.
For 4 servings
Preparation: Rinse the basmati rice under cool water until the water runs clear. Soak the rice in fresh water for 20-30 minutes. While the rice soaks, wash the tondli, trim the ends, and slice each one lengthwise into four pieces. Thinly slice the onion.
Tempering (Tadka): Heat ghee in a 3-liter pressure cooker or a heavy-bottomed pot over medium heat. Once hot, add the mustard seeds and let them splutter. Add the cumin seeds, asafoetida, and curry leaves, and sauté for 30 seconds until fragrant.
Sauté Aromatics and Tondli: Add the sliced onions and sauté for 6-7 minutes until they become soft and golden brown. Add the ginger-garlic paste and slit green chilies, and cook for another minute until the raw aroma disappears. Now, add the sliced tondli and sauté for 4-5 minutes.
Add Spices and Rice: Reduce the heat to low. Add the turmeric powder, red chili powder, and Goda Masala. Stir well and cook for one minute. Drain the soaked rice completely and add it to the cooker. Gently mix for a minute to coat the rice with the masala, being careful not to break the grains.
Cook the Bhaat: Pour in 3 cups of hot water and add salt. Stir gently. Bring the mixture to a boil. For a pressure cooker, secure the lid and cook on medium heat for 2 whistles. For a pot, cover with a tight-fitting lid, reduce heat to low, and simmer for 15-18 minutes until all water is absorbed.
Rest, Garnish, and Serve: Once cooked, turn off the heat and let it rest, covered, for 10 minutes. This allows the steam to settle and grains to firm up. Open the lid, gently fluff the rice with a fork. Garnish with fresh grated coconut, chopped coriander leaves, and a squeeze of lemon juice. Serve hot.
A classic Maharashtrian one-pot meal where tender ivy gourd is cooked with fragrant basmati rice and a special blend of spices called Goda Masala. It's a comforting, flavorful, and wholesome dish perfect for lunch.
This maharashtrian recipe takes 40 minutes to prepare and yields 4 servings. At 417.44 calories per serving with 7.5g of protein, it's a moderately challenging recipe perfect for lunch or dinner.
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Add 1/2 cup of diced potatoes, green peas, or carrots along with the tondli for a mixed vegetable bhaat.
Incorporate 1/4 cup of roasted peanuts or cashews during the tempering stage for added crunch and protein.
For a more traditional and aromatic version, use a short-grain rice variety like Ambemohar, common in Maharashtra.
Increase the amount of green chilies and red chili powder, or add a teaspoon of Maharashtrian kanda lasun masala along with the Goda Masala for extra heat.
The ivy gourd (tondli) and whole spices in this dish provide a good amount 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 potential anti-diabetic properties. It may help in managing blood glucose levels, making this dish a relatively good option for those monitoring their sugar intake.
Basmati rice is a source of complex carbohydrates, which are digested slowly, providing a steady and sustained release of energy to keep you active throughout the day.
Goda Masala is a unique Maharashtrian spice blend with a sweet and pungent aroma, containing ingredients like coconut, sesame seeds, and stone flower. It's key to the authentic taste. If you don't have it, you can use garam masala, but the flavor profile will be different.
Yes, Tondli Bhaat is a balanced and wholesome meal. Tondli (ivy gourd) is rich in fiber and is believed to help regulate blood sugar. The dish provides carbohydrates for energy, and when made with ghee, it includes healthy fats. It's a nutritious one-pot meal.
One serving of Tondli Bhaat (approximately 1.5 cups or 345g) contains around 380-420 calories. The exact count can vary based on the amount of ghee or oil used.
Absolutely. To make this recipe vegan, simply substitute the ghee with a neutral vegetable oil like sunflower oil or coconut oil. All other ingredients are plant-based.
Store leftover Tondli Bhaat in an airtight container in the refrigerator for up to 2 days. To reheat, sprinkle a little water over the rice and microwave for 1-2 minutes or gently heat in a pan on the stovetop until warmed through.
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