Tinda Sabzi

Tinda Sabzi is a delightful North Indian dish featuring tender round gourds cooked with aromatic spices, making it a perfect comfort food. This dairy-free recipe is not only nutritious but also bursting with flavor, ideal for a wholesome dinner.

Ingredients

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

Steps

1. Heat oil in a pan over medium heat. Add cumin seeds and let them splutter.
2. Add the finely chopped onion and sauté until it turns translucent.
3. Stir in the grated ginger, minced garlic, and slit green chili. Cook for another 2 minutes until fragrant.
4. Add the pureed tomato and cook until the oil separates from the mixture.
5. Sprinkle in the turmeric powder, coriander powder, and salt. Mix well.
6. Add the chopped tinda and stir to coat with the spices. Cook for about 5 minutes.
7. Pour in a little water (about 1/4 cup) to help the tinda cook and cover the pan. Let it simmer on low heat for 10-15 minutes, or until the tinda is tender.
8. Once cooked, sprinkle garam masala over the sabzi and mix gently.
9. Garnish with fresh coriander leaves and serve hot with roti or rice.

Nutrition

• Calories: 150
• Protein: 3 g
• Carbs: 20 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: 0.4 L

Health Benefits

• Rich in vitamins and minerals, particularly vitamin C and potassium.
• Low in calories, making it an excellent choice for weight management.

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