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Lunch • India
How to Make Ivy Gourd Sabzi (Traditional & Healthy Version)
Ivy Gourd Sabzi, known as 'Tindora ki Sabzi' in Hindi and 'Dondakaya Curry' in the South, is a beloved vegetarian dish in Indian households. Ivy gourd (tindora/dondakaya) grows abundantly across India, especially during the summer and monsoon seasons. This light, stir-fried sabzi is a staple for lunch, enjoyed with hot phulka or steamed rice. Its unique, mildly crunchy texture and ability to absorb spices make it a favorite for those who appreciate simple, home-cooked Indian food. Ivy gourd is often served during daily meals, and it finds a special place during fasting days and festivals like Navratri, when many opt for sattvik, vegetarian preparations. Its subtle flavor pairs well with local spices, making it adaptable to North and South Indian variations. Low in calories and high in nutrition, Ivy Gourd Sabzi is an excellent choice for anyone seeking a healthy, authentic Indian lunch. The dish is easy to prepare, making it ideal for busy weekdays as well as festive thalis.
Ingredients(for 1 medium bowl per serving)
- 250 grams Ivy gourd (tindora/dondakaya) (thinly sliced)
- 1 medium Onion (finely chopped)
- 1 small Tomato (finely chopped)
- 1/2 tsp Mustard seeds (rai)
- 1/2 tsp Cumin seeds (jeera)
- 1/4 tsp Turmeric powder (haldi)
- 1/2 tsp Red chilli powder (adjust to taste)
- 1 tsp Coriander powder (dhaniya)
- to taste Salt
- 1 tbsp Oil (preferably mustard or groundnut oil)
- 6-8 Curry leaves (optional) - optional
- 2 tbsp Fresh coriander leaves (chopped, for garnish) - optional
Instructions
- 1
Wash and trim the ends of the ivy gourd (tindora). Slice them thinly lengthwise for even cooking.
5 minutes
Uniform slicing ensures even texture.
- 2
Heat oil in a kadhai or non-stick pan on medium flame. Add mustard seeds. Once they splutter, add cumin seeds and curry leaves.
2 minutes
Tempering brings out authentic Indian flavors.
- 3
Add chopped onions and sauté until translucent.
3 minutes
Don’t brown the onions; keep them soft for a home-style taste.
- 4
Add sliced ivy gourd. Stir well and cook on medium flame for 4-5 minutes, stirring occasionally.
5 minutes
Cover partially to retain crunch.
Why This Dish is Healthy
This Ivy Gourd Sabzi is a healthy lunch option because it uses fresh, seasonal vegetables, minimal oil, and heart-friendly spices. It is low in calories, high in fiber, and free from heavy cream or processed ingredients. The dish is suitable for those following weight loss, diabetic, or vegetarian diets, and it provides sustained energy without spiking blood sugar levels.
Ivy gourd is rich in dietary fiber, vitamins A and C, and antioxidants. It offers a low-calorie profile, making it ideal for weight watchers. The addition of tomatoes and onions boosts vitamin and mineral content, while minimal oil keeps the fat content low. The dish is naturally gluten-free and suitable for a vegetarian or vegan diet when prepared with plant-based oils. Its high fiber aids digestion, and the use of turmeric and spices adds anti-inflammatory benefits.
Pro Tips
- 💡Tip 1: Slice ivy gourd evenly for the best texture.
- 💡Tip 2: Don’t overcook; maintain a slight crunch for authentic taste.
- 💡Tip 3: Add a squeeze of lemon juice before serving for freshness.
Storage & Serving
Store leftover Ivy Gourd Sabzi in an airtight container in the refrigerator for up to 2 days. Reheat on a tawa or in the microwave before serving.
Best served: Lunch
Nutrition Facts
| Nutrient | Per 100g |
|---|---|
| Energy | 250.0 kcal |
