Tindora Recipe (Ivy Gourd)
Tindora Recipe (Ivy Gourd) is a delicious vegetarian and vegan curry cooked with onions, assorted spices, and gram flour for extra protein.
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Ingredients
- 3 cups tindora (ivy gourd) (see notes)
- ⅓ cup cooking oil (see notes)
- ¼ cup roasted besan (gram flour) (see notes)
- ½ yellow onion
- 1 teaspoon mustard seeds
- 1 teaspoon cumin seeds
- 1 teaspoon garlic paste
- 1 teaspoon ginger paste
- 1 teaspoon salt
- ¼ teaspoon turmeric powder
- 1 teaspoon red chili powder
- 1 teaspoon coriander powder
- ½ teaspoon amchur powder
- ½ cup water
- 10 curry leaves
Instructions
- Wash and dry the ivy gourd.
- Cut off both ends and slice each tindora in half lengthwise. (see notes)
- Toss the prepared tindora with 2 tablespoons of the cooking oil and air fry at 400 degrees for 10 minutes. (see notes)
- Use this free time to dry roast the (besan) chickpea powder and then set it aside for later.
- Dice the onion and start to saute it. (see notes)
- Once the onion is slightly cooked down, add the mustard and cumin seeds, and bloom the mixture for 30 seconds. (see notes)
- Add the garlic and ginger paste and saute for 30 seconds.
- Add in the air-fried tindora and mix well.
- Mix in all the spice powders except the amchur powder along with the water, cover, and cook for 5 minutes. (see notes)
- Uncover and add in the curry leaves and cook for another 5 minutes.
- Add the gram flour and amchur powdfer last and cook until all the water is gone. (see notes)
Notes
Tindora - Discard any pieces that are red on the inside.
Cooking oil - Use any high-heat index cooking oil, such as avocado, canola, vegetable, or sunflower (to name a few).
Air frying - If you don't have an air fryer, you can bake the tindora in the oven at 400? for 30 minutes or shallow fry it in a pan.
The onion - When cooking vegetables, always cook onions just until they turn translucent and are lightly brown on the edges.
The whole spices - Always add the whole spices in the beginning and temper them for maximum flavor.
Amchur powder - This should always be added at the end as it loses its sour flavor when cooked for too long.
The gram flour—This should always be roasted before adding to any curry to eliminate its raw taste. After it's roasted, the gram flour tastes slightly nutty.
Nutrition
Serving: 4peopleCalories: 250kcalCarbohydrates: 12gProtein: 6gFat: 20gSaturated Fat: 1gPolyunsaturated Fat: 6gMonounsaturated Fat: 12gTrans Fat: 0.1gSodium: 601mgPotassium: 270mgFiber: 2gSugar: 2gVitamin A: 253IUVitamin C: 103mgCalcium: 85mgIron: 4mg
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