📸 Image coming soon for Ivy Gourd with Moong Dal
Ivy Gourd with Moong Dal
Lunch • India
How to Make Ivy Gourd with Moong Dal (Traditional & Healthy Version)
Ivy Gourd with Moong Dal, locally known as 'Tindora Moong Dal Sabzi', is a beloved South Indian lunch recipe that brings together the nutritional goodness of ivy gourd (tindora/kovakkai) and protein-rich moong dal (yellow split lentils). This simple yet flavorful sabzi is a staple in many households, especially in the states of Karnataka, Andhra Pradesh, and Tamil Nadu. Ivy gourd is appreciated for its crisp texture and subtly earthy flavor, while moong dal adds a creamy softness and boosts the dish’s protein content. Traditionally, Ivy Gourd with Moong Dal is prepared during the summer months when tindora is abundant. Its mild spice profile makes it suitable for all ages, and it is often enjoyed with steamed rice or roti (atta flatbread). The combination of tindora and moong dal is not just delicious but also easy to digest, making it a preferred choice for festive vrat (fasting) meals and special occasions like Ugadi or Pongal. This recipe is ideal for those seeking a healthy, vegetarian lunch that’s rich in Indian flavors and culture.
Ingredients(for 1 medium bowl (approx. 250g))
- 1 cup (sliced) Ivy Gourd (Tindora/Kovakkai) (tindora/kovakkai)
- 1/2 cup Moong Dal (Yellow Split Lentils) (mung dal)
- 1 small (finely chopped) Onion (pyaz)
- 2 (slit) Green Chillies (hari mirch)
- 1/4 tsp Turmeric Powder (haldi)
- 1/2 tsp Mustard Seeds (rai)
- 1/2 tsp Cumin Seeds (jeera)
- 8-10 Curry Leaves (kadi patta)
- to taste Salt (namak)
- 1 tsp Oil (preferably cold-pressed or coconut oil)
- 2 tbsp (chopped) Fresh Coriander (dhaniya) - optional
Instructions
- 1
Wash and soak the moong dal (mung dal) for 10 minutes. Slice the ivy gourd (tindora) thinly and chop the onion.
5 minutes
Soaking moong dal helps it cook faster and enhances digestibility.
- 2
Heat oil in a kadhai or heavy-bottomed pan. Add mustard seeds (rai) and cumin seeds (jeera); allow them to splutter.
2 minutes
Use cold-pressed oil for a healthier version and authentic flavor.
- 3
Add curry leaves (kadi patta) and green chillies (hari mirch), sauté until fragrant. Add the onions and cook until translucent.
3 minutes
Curry leaves add aroma and antioxidants; don’t skip them for authentic taste.
- 4
Add sliced ivy gourd (tindora) and sauté for 2-3 minutes. Sprinkle turmeric powder (haldi) and mix well.
3 minutes
Cutting tindora thinly ensures even cooking and retains its crunch.
Why This Dish is Healthy
This Ivy Gourd with Moong Dal recipe is ideal for health-conscious individuals as it combines fiber-rich vegetables with protein-packed lentils. The dish is naturally low in fat, supports glycemic control, and is easily digestible, making it a great choice for diabetics and those aiming for weight loss. Using simple Indian spices enhances flavor without adding calories, and the recipe is free from processed ingredients.
Ivy Gourd is low in calories and rich in dietary fiber, vitamin C, and antioxidants. Moong dal is a great source of plant-based protein, B vitamins, and essential minerals like potassium and iron. Together, they form a balanced dish that supports digestion, boosts immunity, and provides sustained energy without excess fat. The use of minimal oil and spices keeps the recipe heart-friendly and suitable for weight management.
Pro Tips
- 💡Tip 1: Soak moong dal for 10 minutes to ensure faster, softer cooking.
- 💡Tip 2: Use fresh tindora for best crunch and flavor.
- 💡Tip 3: Add a squeeze of lemon juice before serving for enhanced taste and vitamin C.
Storage & Serving
Store leftovers in an airtight container in the refrigerator for up to 2 days. Reheat gently on a tawa or in the microwave, adding a splash of water if needed to retain moisture.
Best served: Lunch
Nutrition Facts
| Nutrient | Per 100g |
|---|---|
| Energy | 150.0 kcal |
