goanEasyveganvegetariangluten freedairy free

Tondli Sukhem

Name: Tondli Sukhem
Prep time: 15 min
Cook time: 18 min
Total time: 33 min
Yield: 4 servings
Cuisine: goan
Ingredients: 500 g tondli (washed, trimmed, sliced lengthwise); 0.5 cup coconut (fresh, grated); 1 tbsp oil; 0.5 tsp mustard seeds; 0.5 tsp urad dal; 2 pcs dried red chili (broken in half); 8 pcs curry leaves; 1 pcs green chili (slit); 1 pinch turmeric powder; 0.5 tsp salt; 0.5 tsp jaggery (grated); 3 tbsp water

RATING

4.2/5(48)

TASTE SCORE

7/10

A simple coastal-style ivy gourd stir-fry with coconut, mild spices, and a gentle tempering. It cooks up tender with a light bite and makes a lovely dry side to dal, rice, or chapati.

PREP

15m

COOK

18m

SERVES

1 KATORI

100 cal

SERVINGS

METHOD · 5 STEPS

prep · ~5 min
Slice the tondli.
Wash the tondli well, trim both ends, and slice them lengthwise into thin strips so they cook evenly.
temper · ~2 min
Make the tempering.
1.Heat oil in a wide pan over medium heat.
2.Add mustard seeds and let them splutter.
3.Add urad dal and cook until lightly golden.
4.Add dried red chili, curry leaves, and green chili and cook for a few seconds.
TIPKeep the heat medium so the urad dal turns golden without burning.
saute · ~12 min
Cook the tondli.
1.Add the sliced tondli to the pan and mix well with the tempering.
2.Add turmeric powder and salt.
3.Pour in water and stir once.
4.Cover and cook until the tondli is just tender, stirring once or twice.
TIPCook until tender but not mushy so the vegetable keeps a light bite.
mix · ~3 min
Add coconut and jaggery.
Uncover the pan, add the grated coconut and jaggery, and mix gently. Cook for 2 to 3 minutes until the moisture dries up and the sabzi looks light and fluffy.
serve
Serve hot.
Serve Tondli Sukhem warm as a dry side with dal rice or chapati.

PRO TIPS

What to keep in mind.

7 tips from the recipe — small details that make a real difference to the final dish.

1
Slice the tondli into similar thin lengths so it softens evenly without some pieces staying crunchy.
2
Let the mustard seeds fully splutter before adding urad dal, or the tempering will taste raw.
3
Keep the urad dal only lightly golden; if it gets dark, it can turn bitter in this mild stir-fry.
4
Use just enough water to steam the tondli; excess water will make the sukhem soggy instead of dry.
5
Add the fresh coconut near the end so it stays sweet, fluffy, and doesn't become greasy from overcooking.
6
Cook uncovered for the last few minutes until the pan looks dry and the tondli has a tender bite, not mush.
7
This sabzi reheats well in a pan; avoid microwaving too long or the coconut can lose its fresh texture.

RECIPE VARIATIONS

Adapt it for your goals.

no jaggery

No-jaggery

Skip the jaggery for a more savory, less sweet version that lets the tondli and coconut stand out.

spicier

Spicier

Add an extra green chili or one more dried red chili if you want more heat without changing the dish's dry texture.

peanut coconut

Peanut-coconut

Replace part of the coconut with coarsely crushed roasted peanuts for a nuttier, slightly richer coastal-style stir-fry.

low oil

Low-oil

Use slightly less oil and a good nonstick pan; the tempering will be lighter but the dish still cooks well as a dry side.

HEALTH BENEFITS

Why this is on our healthy list.

✓

Fiber-Rich Vegetable Side

Ivy gourd makes this a light vegetable dish with fiber, helping turn a simple meal of dal-rice or chapati into a more balanced plate.

✓

Includes Healthy Plant Fats

Fresh coconut adds satisfying texture and natural fats, which also help carry the aroma of the tempering spices.

✓

Digestive Spice Tempering

Mustard seeds, curry leaves, chilies, and turmeric bring flavor along with traditional ingredients often used to support digestion in everyday cooking.

QUESTIONS?