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A delightful Goan speciality, this dry ivy gourd curry bursts with a unique blend of sweet, sour, and spicy flavors from fresh coconut, jaggery, and tamarind. It's a perfect vegetarian side dish that pairs wonderfully with rice and dal.
For 4 servings
Prepare the Masala Paste
Sauté and Cook the Tondli
A delightful Goan speciality, this dry ivy gourd curry bursts with a unique blend of sweet, sour, and spicy flavors from fresh coconut, jaggery, and tamarind. It's a perfect vegetarian side dish that pairs wonderfully with rice and dal.
This goan recipe takes 40 minutes to prepare and yields 4 servings. At 261.63 calories per serving with 4.98g of protein, it's a moderately challenging recipe perfect for lunch or dinner or side.
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Combine and Finish the Sukhem
Serve
Add a handful of boiled chickpeas or black-eyed peas along with the tondli for added protein and texture.
If tondli is unavailable, you can make a similar sukhem using French beans, cluster beans (gavar), or even potatoes. Adjust cooking times accordingly.
Simply omit the cashews for a nut-free version of the recipe. The dish will still be delicious.
For extra heat, you can add one or two slit green chillies along with the onions.
Ivy gourd (tondli) is an excellent source of fiber, which aids digestion, promotes gut health, and helps in maintaining a healthy weight by providing a feeling of fullness.
Traditionally, ivy gourd has been used in Ayurvedic medicine for its potential to help manage blood sugar levels, making this dish a good choice for those monitoring their glucose.
The use of fresh coconut and coconut oil provides medium-chain triglycerides (MCTs), a type of healthy fat that can be a source of quick energy for the body and brain.
This dish is entirely plant-based, offering a wealth of vitamins, minerals, and antioxidants from vegetables, coconut, and spices, contributing to overall well-being.
Yes, Tondli Sukhem is a relatively healthy dish. Tondli (ivy gourd) is rich in dietary fiber, vitamins, and minerals. It is known in traditional medicine for its potential to help regulate blood sugar levels. The dish uses fresh coconut for healthy fats and is cooked with minimal oil.
A single serving of Tondli Sukhem (approximately 1 cup or 160g) contains around 240-270 calories. This is an estimate and can vary based on the amount of coconut, oil, and cashews used.
Yes, you can use frozen tondli. Thaw it completely at room temperature and pat it dry with a paper towel to remove excess moisture before cooking. The cooking time may be slightly shorter than for fresh tondli.
If you cannot find tondli, you can try this recipe with French beans, gherkins, or cluster beans (gavar). Note that the taste and texture will be different from the original dish.
Store any leftover Tondli Sukhem in an airtight container in the refrigerator for up to 3 days. Reheat it in a pan over low heat or in a microwave until warmed through before serving.
This can happen if too much water was added while grinding the masala or cooking the tondli. To fix this, continue to cook the dish on medium heat, stirring frequently, until the excess moisture evaporates.
This recipe goes great with these complete meals
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