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Cooked tindora in a bowl.


Tindora, also known as giloda or ivy gourd, are slender, pale-green gourds. The tindora is cooked until slightly tender and then stir-fried in a classic combination of spices. Tindora can be found at Indian grocers but if unavailable, fresh green beans (halved lengthwise) may be substituted.
Course Side
Cuisine Indian
Keyword how to cook tindora, tindora, tindora recipe
Prep Time 15 minutes
Cook Time 30 minutes
Total Time 45 minutes
Servings 4
Calories 86kcal
Author Dr. Sheil Shukla


  • 1 pound fresh tindora
  • tablespoons neutral oil such as sunflower or grapeseed
  • ¾ teaspoon cumin seeds
  • ¾ teaspoon black mustard seeds
  • 2 teaspoons grated ginger
  • pinch of asafetida optional
  • ½ teaspoon salt plus more to taste
  • ½ teaspoon ground coriander
  • ½ teaspoon ground cumin
  • ½ teaspoon garam masala
  • ¼ teaspoon ground red chili plus more to taste
  • ¼ teaspoon ground turmeric
  • 2 teaspoons finely chopped jaggery or sugar
  • 1 to 2 teaspoons fresh lime juice from about ½ lime
  • Freshly chopped cilantro optional


  • Trim the ends of the tindora. Slice each tindora in half lengthwise, then slice each half once or twice to make thinner slices. Discard any pieces of tindora that are red on the inside. Set aside.
  • Heat the oil in a deep, wide nonstick pan over medium-high heat. Add the cumin and mustard seeds and toast until the mustard seeds pop, about 30 seconds.
  • Reduce the heat to low, stir in the ginger and asafetida (if using), and continue to stir until fragrant, about 30 seconds.
  • Add the sliced tindora and salt, and increase the heat to medium. Cover and continue cooking until the tindora is tender and starting to brown, 20 to 25 minutes. Stir about every 5 minutes to prevent the tindora from sticking to the bottom of the pan or burning.
  • Remove the cover, stir in the coriander, cumin, garam masala, chili, and turmeric, and continue to cook for about 1 minute to toast (but not burn) the spices.
  • Remove from the heat, stir in the jaggery and fresh lime juice, and garnish with cilantro, if desired.


Calories: 86kcal | Carbohydrates: 6g | Protein: 3g | Fat: 6g | Saturated Fat: 1g | Polyunsaturated Fat: 3g | Monounsaturated Fat: 1g | Trans Fat: 0.04g | Sodium: 297mg | Potassium: 124mg | Fiber: 0.5g | Sugar: 2g | Vitamin A: 46IU | Vitamin C: 33mg | Calcium: 45mg | Iron: 3mg