Gourds are rich sources of nutrients with many health benefits. Chickpeas are a rich source of protein and calcium. This recipe is highly nutritious and is recommended for pregnant women.
Tendli Sukka is a lip-smacking Konkani ivy gourd delicacy. Topped with fresh coconut & cashews, this masala filled dish is an unforgettable experience!
This authentic recipe uses either chickpeas or black channa and soaked cashews as well, along with ivy gourd. Tendli Sukka is a must have in any coastal Karnataka feast!
Gourds are rich sources of nutrients with many health benefits. Chickpeas are a rich source of protein and calcium. This recipe is highly nutritious and is recommended for pregnant women.
Serve fresh with foxtail millet pulav and coconut mylk thambulli! 🙂
Tendli Sukka Recipe / Thondekai Palya / Oil-free Ivy Gourd Curry
Course: Course 2: Cooked Veg / Side dish at Lunch & Dinner
Cuisine: Konkani recipe from Udupi, Puttur, and Mangalore from Coastal Karnataka, India
Prep Time: 10 minutes
Cook Time: 15 minutes
Servings: 4 people
INGREDIENTS
Vegetables
- 2 cups Ivy gourd / Tendli / Thondekai / Kovakkai chopped into 4 long pieces each
- 1/4 cup Kabuli Chana / White Chickpeas
- 1/2 tsp Ginger chopped
- 2 tsp Cashews soaked
Masala
- 1 tbsp Coconut grated
- 1 tbsp Almonds
- 1 tsp Coriander Seed powder
- 1/2 tsp Jeera Powder
- 1/4 tsp Pepper Powder
- 1 pinch Coriander Seeds
- 1/4 tsp Mustard Seeds roasted
- 1/4 tsp Methi seeds roasted
- 1 tsp Date Syrup for sweetness
- 4 tsp Miso Paste (Healthy Salt Alternative, see Recipe Notes below)
- 1 cup Water as required
INSTRUCTIONS
- Soak chickpeas overnight.
- Cook ivy gourd, ginger and chickpeas together with a little water and salt.
- Meanwhile, dry roast mustard and methi seeds. Powder it. Blend all masala ingredients with coconut and almonds into a coarse mixture without adding any water.
- Once vegetables are cooked, switch off the stove. Use very little water so that it does't become a gravy. Mix in the ground masala.
- Garnish with soaked cashews and coriander leaves. Serve fresh!
Nutrition Science Highlights of WFPB Konkani Tendli Sukka Recipe:
- Why not tadka? Tadka, thaaLippu, oggaraNe. Tempering spices in oil is quintessential to Indian cuisine. This practice may have started as a compromise when whole nuts were unavailable, and indeed, is more common in inland, drier areas where nuts do not grow easily, all year round. You can enjoy the taste and fragrance, though, by just dry roasting the spices you require, without the oil, or even better, mixing spice powders directly into your dish!
- Why miso paste? Miso paste is fermented & salted soya bean paste. Maximum recommended salt intake is 3 grams per day per person. In addition to helping us restrict salt intake, replacing salt with miso paste also helps by neutralising the negative effects of salt by soya phytonutrients. You can easily make fresh miso paste at home by mixing 100 grams of cooked soya paste with 10 grams of salt, or 10 tablespoons of cooked soya paste with 1 tablespoon of salt. If making at home, ensure to use immediately, or freeze in batches to use later. Or, simply use less than 3.75 grams of salt per day and add 37.5 to 40 grams of soya beans in any dishes, spread through the day!
Recipe by Prathima Prashanth, Health Coach & Plant-based Cooking Expert, NutritionScience.in
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