Tendli ani Moong Ambat
A classic Maharashtrian curry where tender ivy gourd (tendli) and creamy split yellow lentils (moong dal) are simmered in a tangy coconut-spice paste. This comforting dish, with its signature sour notes from kokum, is a wholesome and delightful everyday meal, best enjoyed with steamed rice.
For 4 servings
6 steps. 30 minutes total.
- 1
Step 1
- a.Prep Dal and Veggies
- b.Rinse the moong dal thoroughly until the water runs clear. Soak it in fresh water for at least 30 minutes, then drain completely.
- c.While the dal is soaking, wash the tendli, trim both ends, and slice each one lengthwise into four long pieces.
- 2
Step 2
- a.Cook the Dal
- b.Place the drained moong dal in a pressure cooker. Add 1 cup (240 ml) of water and a pinch of turmeric powder.
- c.Secure the lid and pressure cook on medium heat for 2-3 whistles, or until the dal is soft but not completely mushy.
- d.Allow the pressure to release naturally. Open the cooker and gently mash the dal with the back of a spoon to create a creamy consistency. Set aside.
- 3
Step 3
- a.Prepare the Coconut Paste (Vatan)
- b.In a small, dry pan over low heat, roast the coriander seeds, cumin seeds, and dry red chillies for 1-2 minutes until they become fragrant. Be careful not to burn them.
- c.Let the roasted spices cool down for a few minutes.
- d.Transfer the cooled spices to a grinder jar. Add the fresh grated coconut and the remaining turmeric powder.
- e.Add about 1/4 cup (60 ml) of water and grind to a smooth, thick paste. Set this vatan aside.
- 4
Step 4
- a.Temper and Sauté
- b.Heat the oil in a deep pan or kadai over medium heat. Once hot, add the mustard seeds and let them splutter.
- c.Add the hing and curry leaves, and sauté for 30 seconds until the leaves are crisp and aromatic.
- d.Add the sliced tendli and a pinch of salt. Sauté for 5-6 minutes until the tendli is slightly tender and develops light brown spots.
- e.Stir in the ground coconut paste (vatan). Cook for 3-4 minutes, stirring continuously, until the paste is fragrant and oil begins to separate from the sides.
- 5
Step 5
- a.Simmer the Curry
- b.Add the cooked moong dal, kokum pieces, grated jaggery, and the remaining salt to the pan.
- c.Pour in the remaining 1.5 cups (360 ml) of water and mix everything well to combine, ensuring there are no lumps.
- d.Bring the curry to a boil, then reduce the heat to low.
- e.Cover the pan and let it simmer for 8-10 minutes, stirring occasionally, until the tendli is fully cooked and the gravy has thickened to your desired consistency.
- 6
Step 6
- a.Garnish and Serve
- b.Turn off the heat and stir in the freshly chopped coriander leaves.
- c.Let the curry rest for 5 minutes to allow the flavors to meld together.
- d.Serve hot with steamed rice, bhakri (sorghum flatbread), or chapati.
What to keep in mind.
5 tips from the recipe — small details that make a real difference to the final dish.
- 1For the best flavor, use fresh coconut. If unavailable, you can use frozen grated coconut after thawing it.
- 2Soaking the moong dal is crucial for a creamy texture and faster cooking.
- 3Do not overcook the dal; it should be soft enough to mash lightly but still retain some texture.
- 4Roasting the spices before grinding awakens their aromatic oils, which is key to the dish's flavor.
- 5Adjust the kokum and jaggery to achieve your preferred balance of tangy and sweet.
Adapt it for your goals.
Vegetable Medley
Add other vegetables like drumsticks (moringa), potatoes, or pumpkin along with the tendli for a mixed vegetable ambat.
Dal VariationDal Variation
Replace moong dal with toor dal (split pigeon peas) for a slightly different texture and flavor profile.
Spice BoostSpice Boost
For a more aromatic version, add a pinch of Maharashtrian Goda Masala along with the coconut paste.
Why this is on our healthy list.
Rich in Plant-Based Protein
Moong dal is an excellent source of vegetarian protein, essential for muscle repair, growth, and overall body function.
High in Dietary Fiber
Both tendli (ivy gourd) and moong dal are rich in dietary fiber, which aids digestion, promotes gut health, and helps in maintaining stable blood sugar levels.
Aids Digestion
The use of traditional spices like cumin, turmeric, and hing (asafoetida) not only adds flavor but also possesses carminative properties that help prevent bloating and improve digestion.
Provides Healthy Fats
Fresh coconut provides medium-chain triglycerides (MCTs), a type of healthy fat that can be a good source of energy.
Frequently asked questions
Yes, it's a very healthy and balanced dish. It provides plant-based protein from moong dal, fiber and vitamins from tendli, and healthy fats from coconut. It's a wholesome, everyday meal.