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Best Easy Tendli Sabzi Recipe

Name: Best Easy Tendli Sabzi Recipe
Total time: 30 min
Yield: 150 g
Ingredients: Tindora (Ivy Gourd), sliced 3 cups; Onion, thinly sliced 1 cup; Tomato, chopped 1 cup; Green chili, chopped 1 piece; Garlic, minced 2 cloves; Olive oil 1 tbsp; Cumin seeds 1 tsp; Turmeric powder 0.5 tsp; Coriander powder 1 tsp; Salt 0.75 tsp; Red chili powder 0.5 tsp

Simple and wholesome, Tendli Sabzi is a traditional Indian vegetable curry that's light yet satisfying. This low-calorie vegetarian dish supports diabetic-friendly, DASH, and calorie deficit meal plans for the family.

Cook 30 min Difficulty EASY 110 kcal

#vegetarian #diabetic friendly #DASH #low calorie

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Ingredients

Main ingredients

Tindora (Ivy Gourd), sliced 3 cups
Onion, thinly sliced 1 cup
Tomato, chopped 1 cup
Green chili, chopped 1 piece
Garlic, minced 2 cloves

Seasonings/Sauce

Olive oil 1 tbsp
Cumin seeds 1 tsp
Turmeric powder 0.5 tsp
Coriander powder 1 tsp
Salt 0.75 tsp
Red chili powder 0.5 tsp

Nutrition summary

Carbohydrates 17 g 62%

Protein 3 g 11%

Fat 3 g 27%

Serving size 150g

Cooking steps

1

Rinse and slice the tindora (ivy gourd) lengthwise into thin strips; set aside.
2

Heat olive oil in a large nonstick skillet over medium heat. When hot, add cumin seeds and let them sizzle for 30 seconds.
3

Add the sliced onions and green chili; sauté until the onions turn translucent, about 3–4 minutes.
4

Stir in garlic and cook for 1 minute until fragrant, then add sliced tindora and turmeric powder. Sauté for 5 minutes over medium-high heat.
5

Add chopped tomato, coriander powder, red chili powder, and salt; mix well. Lower heat to medium-low, cover, and cook for 12–15 minutes, stirring occasionally, until tindora is tender but not mushy.
6

Uncover and cook for another 2–3 minutes to evaporate any excess moisture, ensuring the sabzi remains dry with a slight bite. Serve warm.

Personalized Q&A

Q. What gives Tendli Sabzi its signature flavor and texture?

Tindora (ivy gourd) is the core ingredient that defines this dish’s flavor and gentle crunch. The cumin seeds and blend of traditional Indian spices like turmeric and coriander powder infuse warmth and depth, while minimal oil preserves a light and vibrant texture.

Q. What’s the key step to avoid soggy or overcooked Tendli Sabzi?

The crucial point is to cook the tindora just until tender but not mushy. After simmering covered, uncover in the final stage and increase the heat slightly to evaporate excess moisture—this maintains a pleasant bite without a soggy finish.

Q. How can I ensure even cooking and bright color in my sabzi?

Slice the tindora evenly and sauté over medium-high heat shortly before simmering. Covering the pan helps tenderize, but uncovering for the last few minutes allows you to control moisture and prevent overcooking, resulting in a fresh green color and pleasant texture.

Q. What is the nutritional profile per serving of Best Easy Tendli Sabzi Recipe?

Each 150g serving provides approximately 110 kcal: 17g carbohydrates (62% of calories), 3g protein (11%), and 3g fat (27%). This makes it suitable for diabetic-friendly, DASH, and calorie-conscious meal plans.

Best Easy Tendli Sabzi Recipe

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