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Ivy Gourd Salad with Lemon
Lunch • India
How to Make Ivy Gourd Salad with Lemon (Traditional & Healthy Version)
Ivy Gourd Salad with Lemon, known locally as 'Tindora Salad', is a refreshing and healthful lunch option rooted in Indian cuisine. Ivy gourd, or 'tindora', is widely used in South Indian and Gujarati kitchens, prized for its crisp texture and subtle flavor. This salad combines the earthy notes of tindora with tangy lemon juice (nimbu ras), fresh herbs, and mild spices, making it a perfect accompaniment to dal, roti, or as a light standalone meal. In India, salads like this are often served during festivals such as Navratri, when light vegetarian fare is preferred. The recipe is simple yet authentic, celebrating regional produce and Indian culinary traditions. The dish is renowned for its nutritional benefits and low-calorie profile, making it ideal for those tracking their dietary intake. Ivy gourd is native to the Indian subcontinent and is celebrated in Ayurveda for its cooling properties. The addition of lemon juice brightens the flavors and aids digestion, while coriander (dhaniya) and green chili (hari mirch) add a layer of aromatic freshness. With minimal oil and a medley of vegetables, this salad is a wholesome choice for health-conscious individuals and families alike. Ivy Gourd Salad with Lemon is not only delicious but also easy to prepare. It’s perfect for lunch, especially during the hot summers when light, cooling foods are desired. This recipe honors Indian vegetarian traditions and showcases how simple ingredients can be transformed into a vibrant, flavorful dish. Whether enjoyed as part of a festive thali or a quick lunchbox meal, this salad is sure to delight your palate and nourish your body.
Ingredients(for 1 small bowl per person)
- 1 cup Ivy gourd (tindora) (thinly sliced)
- 2 tablespoons Lemon juice (nimbu ras) (freshly squeezed)
- 1/4 cup Coriander leaves (dhaniya) (finely chopped)
- 1 small Onion (finely chopped) - optional
- 1 Green chili (hari mirch) (finely chopped) - optional
- 2 tablespoons Roasted peanuts (moongphali) (crushed) - optional
- 1/2 teaspoon Salt (to taste)
- 1/4 teaspoon Black pepper powder (kali mirch) (freshly ground)
- 1/2 teaspoon Mustard seeds (rai) (for tempering) - optional
- 1 teaspoon Olive oil or cold-pressed mustard oil (for tempering) - optional
Instructions
- 1
Wash and thinly slice the ivy gourd (tindora). If desired, remove seeds for a milder flavor.
5 minutes
Use a sharp knife to ensure uniform slices for even texture.
- 2
Finely chop coriander leaves (dhaniya), onion, and green chili (hari mirch). Crush roasted peanuts for added crunch.
5 minutes
Chill chopped ingredients for 10 minutes for extra freshness.
- 3
In a mixing bowl, combine sliced tindora, coriander, onion, green chili, and peanuts.
3 minutes
Mix gently to avoid bruising the vegetables.
- 4
Add salt, black pepper powder, and freshly squeezed lemon juice (nimbu ras). Toss gently until well coated.
3 minutes
Taste and adjust lemon juice or salt as needed.
Why This Dish is Healthy
This Ivy Gourd Salad with Lemon is packed with nutrition yet low in calories, making it ideal for weight management and diabetic diets. It uses minimal oil and fresh, seasonal vegetables, retaining vitamins and minerals. The fiber content promotes satiety and gut health, while lemon juice improves digestion. The recipe avoids processed ingredients, focusing on wholesome, plant-based foods.
Ivy gourd is rich in dietary fiber, Vitamin C, and antioxidants, supporting digestive health and immunity. Lemon juice boosts Vitamin C intake and aids in iron absorption. The salad contains healthy fats from peanuts, and coriander adds B vitamins and minerals. Mustard seeds supply omega-3 fatty acids. This dish is low in calories and free from gluten and dairy, making it suitable for most diets.
Pro Tips
- 💡Tip 1: Slice ivy gourd thinly for maximum crunch and even marination.
- 💡Tip 2: Use freshly squeezed lemon juice for authentic tang and health benefits.
- 💡Tip 3: Add tempering just before serving to preserve aroma and flavor.
Storage & Serving
Store leftovers in an airtight container in the refrigerator for up to 24 hours. Best consumed fresh, as tindora can lose crunch and lemon juice may turn bitter if stored longer.
Best served: Lunch
Nutrition Facts
| Nutrient | Per 100g |
|---|---|
| Energy | 70.0 kcal |
