Tendli Bhaji
A simple and delicious Maharashtrian stir-fry made with ivy gourd, fresh coconut, and aromatic spices. This quick and healthy sabzi is a perfect homestyle side dish that pairs beautifully with rotis or dal rice.
For 4 servings
6 steps. 20 minutes total.
- 1
Prep the Ivy Gourd: Wash the tendli thoroughly under running water
- a.Pat them dry. Trim both ends and slice each tendli lengthwise into four long, uniform pieces. Set aside.
- 2
Step 2
- a.Prepare the Tempering (Tadka): Heat oil in a kadai or a wide pan over medium heat. Once the oil is hot, add the rai (mustard seeds) and let them splutter completely, which should take about 30 seconds. Then, add the jeera (cumin seeds), hing (asafoetida), and curry leaves. Sauté for another 30 seconds until the cumin sizzles and the curry leaves turn crisp.
- 3
Sauté the Tendli: Add the sliced tendli to the pan along with the haldi powder
- a.Mix everything well to ensure the tendli is evenly coated with the oil and spices. Sauté for 3-4 minutes, stirring occasionally.
- 4
Step 4
- a.Cook the Bhaji: Sprinkle the red chili powder, goda masala, and salt over the tendli. Give it a good mix. Add about 3-4 tablespoons of water, cover the pan with a lid, and reduce the heat to low. Let it cook for 12-15 minutes, stirring every few minutes to prevent sticking. The tendli is cooked when it's tender but still has a slight bite.
- 5
Step 5
- a.Add Finishing Touches: Once the tendli is cooked, add the grated jaggery and fresh grated coconut. Mix gently and cook for another 2 minutes, uncovered, until the jaggery melts and the coconut is well combined with the vegetable.
- 6
Step 6
- a.Garnish and Serve: Turn off the heat and garnish with freshly chopped coriander leaves. Serve the Tendli Bhaji hot with phulkas, chapatis, or as a side dish with dal and steamed rice.
What to keep in mind.
6 tips from the recipe — small details that make a real difference to the final dish.
- 1Select young, tender, and bright green tendli. Avoid any that are thick, yellowish, or reddish, as they can be ripe and taste sour.
- 2Slicing the tendli uniformly is key to ensuring they cook evenly.
- 3Goda masala is essential for the authentic Maharashtrian flavor. If unavailable, you can use garam masala, but the taste will be different.
- 4This is a dry stir-fry, so use water sparingly. Just sprinkle enough to create steam and help the tendli cook without becoming mushy.
- 5For a slight crunch, avoid overcooking the tendli. It should be tender but not mushy.
- 6The combination of jaggery and coconut provides a classic sweet and savory balance. Don't skip them for the best taste.
Adapt it for your goals.
Nutty Crunch
Add 2 tablespoons of coarsely crushed roasted peanuts along with the coconut for a delicious crunch and nutty flavor.
With PotatoesWith Potatoes
Add one small potato, peeled and finely diced, along with the tendli. You may need to increase the cooking time slightly.
Spicier VersionSpicier Version
Add 1-2 green chilies, slit lengthwise, during the tempering step for extra heat.
No Onion No GarlicNo Onion No Garlic
This recipe is naturally free of onion and garlic, making it suitable for those who avoid them.
Why this is on our healthy list.
Rich in Dietary Fiber
Ivy gourd is an excellent source of dietary fiber, which aids in digestion, prevents constipation, promotes a feeling of fullness, and helps in maintaining stable blood sugar levels.
Supports Blood Sugar Control
Traditionally, ivy gourd has been used in Ayurvedic medicine for its potential anti-diabetic properties. Its low glycemic index and fiber content make it a suitable vegetable for diabetic-friendly diets.
Boosts Immunity
Tendli is a good source of Vitamin C and antioxidants, which help strengthen the immune system and protect the body against infections and cellular damage from free radicals.
Good for Gut Health
The fiber in tendli acts as a prebiotic, feeding the beneficial bacteria in your gut. A healthy gut microbiome is essential for overall health, from digestion to immunity.
Frequently asked questions
One serving of Tendli Bhaji (approximately 155g) contains around 120-140 calories, depending on the amount of oil and coconut used. It's a relatively low-calorie side dish.