Tondli Sukhem
A delightful Goan speciality, this dry ivy gourd curry bursts with a unique blend of sweet, sour, and spicy flavors from fresh coconut, jaggery, and tamarind. It's a perfect vegetarian side dish that pairs wonderfully with rice and dal.
For 4 servings
4 steps. 25 minutes total.
- 1
Step 1
- a.Prepare the Masala Paste
- b.In a small, dry pan over low heat, roast the dried red chillies, coriander seeds, and cumin seeds for 1-2 minutes until they become fragrant. Be careful not to burn them.
- c.Remove the spices from the pan and allow them to cool completely for about 5 minutes.
- d.Transfer the cooled spices to a grinder jar. Add the grated fresh coconut and tamarind paste.
- e.Grind to a coarse, crumbly paste. Add 1-2 tablespoons of water only if necessary to help the mixture blend. The paste should not be smooth. Set aside.
- 2
Step 2
- a.Sauté and Cook the Tondli
- b.Heat the coconut oil in a heavy-bottomed pan or kadai over medium heat.
- c.Once the oil is hot, add the mustard seeds and let them splutter completely, which should take about 30 seconds.
- d.Add the finely chopped onion and sauté for 3-4 minutes until it turns soft and translucent.
- e.Add the sliced tondli, turmeric powder, and salt. Stir well to ensure the tondli is evenly coated with the spices.
- f.Sprinkle ¼ cup of water over the tondli, reduce the heat to low-medium, cover the pan, and cook for 10-12 minutes. Stir occasionally to prevent sticking. The tondli should be tender but retain a slight crunch.
- 3
Step 3
- a.Combine and Finish the Sukhem
- b.Once the tondli is cooked, add the prepared coconut masala paste to the pan.
- c.Add the grated jaggery and broken cashews. Mix everything gently but thoroughly.
- d.Increase the heat to medium and cook uncovered for 5-7 minutes, stirring frequently. Continue cooking until the raw aroma of the masala disappears and the mixture becomes completely dry.
- e.Taste and adjust the seasoning. You can add more salt, jaggery, or a bit of tamarind to balance the sweet, sour, and salty flavors to your liking.
- 4
Step 4
- a.Serve
- b.Serve the Tondli Sukhem hot as a side dish with Goan fish curry, rice, and sol kadhi, or pair it with chapatis or dal.
What to keep in mind.
5 tips from the recipe — small details that make a real difference to the final dish.
- 1For the most authentic flavor, always use freshly grated coconut. Desiccated coconut will result in a much drier texture.
- 2Select young, tender, and green tondli. Avoid any that are yellowish or reddish, as they will be ripe and taste sour.
- 3Do not overcook the tondli. It should have a slight bite (al dente) to provide the best texture for the dish.
- 4The key to a perfect sukhem is the balance of flavors. Adjust the jaggery, tamarind, and chillies to achieve your preferred sweet, sour, and spicy profile.
- 5When grinding the masala, use as little water as possible to maintain the 'sukhem' (dry) consistency of the final dish.
Adapt it for your goals.
Protein Boost
Add a handful of boiled chickpeas or black-eyed peas along with the tondli for added protein and texture.
Different VegetableDifferent Vegetable
If tondli is unavailable, you can make a similar sukhem using French beans, cluster beans (gavar), or even potatoes. Adjust cooking times accordingly.
Nut Free VersionNut-Free Version
Simply omit the cashews for a nut-free version of the recipe. The dish will still be delicious.
Spicier KickSpicier Kick
For extra heat, you can add one or two slit green chillies along with the onions.
Why this is on our healthy list.
Rich in Dietary Fiber
Ivy gourd (tondli) is an excellent source of fiber, which aids digestion, promotes gut health, and helps in maintaining a healthy weight by providing a feeling of fullness.
Supports Blood Sugar Control
Traditionally, ivy gourd has been used in Ayurvedic medicine for its potential to help manage blood sugar levels, making this dish a good choice for those monitoring their glucose.
Provides Healthy Fats
The use of fresh coconut and coconut oil provides medium-chain triglycerides (MCTs), a type of healthy fat that can be a source of quick energy for the body and brain.
Plant-Based Nutrition
This dish is entirely plant-based, offering a wealth of vitamins, minerals, and antioxidants from vegetables, coconut, and spices, contributing to overall well-being.
Frequently asked questions
Yes, Tondli Sukhem is a relatively healthy dish. Tondli (ivy gourd) is rich in dietary fiber, vitamins, and minerals. It is known in traditional medicine for its potential to help regulate blood sugar levels. The dish uses fresh coconut for healthy fats and is cooked with minimal oil.