Tindora
Tindora, also known as giloda or ivy gourd, are slender, pale-green gourds. It's 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.
Servings: 4
Calories: 86kcal
Ingredients
- 1 pound fresh tindora
- 1½ 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
Instructions
- 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.
Notes
- Storage: Store any leftovers in an airtight container in the refrigerator for up to 2-3 days. It’s best enjoyed fresh, as the texture can soften over time.
- Reheating: To reheat, warm in a skillet over medium-low heat for 3-5 minutes, stirring occasionally.
- Make Ahead: This dish can be made a few hours ahead and kept at room temperature for up to 2 hours before serving. Reheat as needed just before serving.
- Freezing: Freezing is not recommended, as it may lose its firm texture and become mushy once thawed.
- Prepping: Trim the ends and slice evenly to ensure consistent cooking. Avoid pieces that are red on the inside, as they can taste overly ripe and sweet.
- Flavor Boosts: To deepen the flavor, you can add a pinch of fenugreek or curry leaves along with the spices. These bring extra layers of earthy, slightly tangy notes that pair well with it.
- Serving Suggestions: Tindora is perfect as a side for dal, rice, or Indian flatbreads like roti. It also works well with plain vegan yogurt on the side to balance the spices with a cool, creamy element.
- Adjusting Spice Levels: If you’re sensitive to heat, use a smaller amount of chili powder and add more cumin or coriander for a mild yet flavorful profile. On the other hand, a pinch of crushed red pepper or extra garam masala will add a bolder kick.
- Finishing Touch: A sprinkle of fresh cilantro adds a pop of color and brightness. Adding a few drops of lime juice just before serving can also enhance the flavors, especially if it’s been stored in the fridge.
Nutrition
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