Kadai Tinda

Kadai Tinda is a delightful North Indian dish made with tender Indian round gourds, spiced with a blend of aromatic spices and cooked until perfectly tender. This dish offers a unique flavor profile that is both savory and slightly sweet, making it a perfect side for any Indian meal.

Ingredients

• Tinda (Indian round gourd) - 300 grams
• Onion - 1 medium, finely chopped
• Tomato - 1 medium, pureed
• Ginger - 1 inch, grated
• Garlic - 2 cloves, minced
• Green chili - 1, slit
• Cumin seeds - 1 teaspoon
• Turmeric powder - 1/2 teaspoon
• Red chili powder - 1 teaspoon
• Coriander powder - 1 teaspoon
• Garam masala - 1/2 teaspoon
• Salt - to taste
• Cooking oil - 2 tablespoons
• Fresh coriander leaves - for garnish

Steps

1. Wash and peel the tinda (Indian round gourd). Cut each gourd into quarters and set aside.
2. Heat oil in a kadai or deep pan over medium heat. Add cumin seeds and let them splutter.
3. Add the chopped onion and sauté until golden brown.
4. Stir in the minced garlic, grated ginger, and slit green chili. Sauté for another 1-2 minutes until fragrant.
5. Add the pureed tomato and cook until the oil separates from the mixture.
6. Mix in the turmeric powder, red chili powder, coriander powder, and salt. Cook for 2 minutes.
7. Add the prepared tinda pieces and stir well to coat them with the spice mixture.
8. Cover the pan and cook on low heat for about 10-15 minutes, stirring occasionally, until the tinda is tender.
9. Once cooked, sprinkle garam masala on top and mix gently.
10. Garnish with fresh coriander leaves and serve hot with roti or rice.

Nutrition

• Calories: 150
• Protein: 3 g
• Carbs: 24 g
• Fiber: 5 g
• Sugar: 4 g
• Sodium: 300 mg
• Cholesterol: 0 mg
• Total Fat: 7 g
• Saturated Fat: 1 g
• Unsaturated Fat: 6 g
• Water: 0.2 L

Health Benefits

• Rich in dietary fiber, promoting digestive health.
• Low in calories and fat, making it a healthy option for weight management.

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