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
Step-by-step instructions
Step 1 · Wash and trim the ends of the ivy gourd (tindora)
Wash and trim the ends of the ivy gourd (tindora). Slice them thinly lengthwise for even cooking.
Step 2 · Heat oil in a kadhai or non-stick pan on medium flame
Heat oil in a kadhai or non-stick pan on medium flame. Add mustard seeds. Once they splutter, add cumin seeds and curry leaves.
Step 3 · Add chopped onions and sauté until translucent
Add chopped onions and sauté until translucent.
Step 4 · Add sliced ivy gourd
Add sliced ivy gourd. Stir well and cook on medium flame for 4-5 minutes, stirring occasionally.
Step 5 · Add turmeric
Add turmeric, red chilli powder, coriander powder, and salt. Mix well.
Step 6 · Add chopped tomatoes
Add chopped tomatoes, mix, and cook covered for 5-6 minutes until tindora is cooked but still slightly crisp.
Step 7 · Check seasoning
Check seasoning. Garnish with fresh coriander leaves. Serve hot with roti, phulka, or steamed rice.
Why this recipe 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.
A note on tradition
Ivy gourd is widely used in Indian home cooking, especially in the Western, Southern, and Central regions. In Maharashtra, it’s called 'tendli', in Andhra 'dondakaya', and in Gujarat 'tindora'. The dish is commonly eaten as part of a simple thali during everyday meals, and sometimes during Navratri or other fasting periods when sattvik foods are preferred. Its simplicity and versatility make it a kitchen staple throughout the year.