Tinda (Apple Gourd) ki Sabzi Recipe

SMC Kitchen

Tinda (Apple Gourd) ki Sabzi Recipe 

Tinda, also known as Apple Gourd, is a popular summer vegetable in India. It is known for its mild flavor, tender texture, and high water content, making it a refreshing and light choice for meals. Tinda ki Sabzi is a simple yet delicious curry made with basic Indian spices. It pairs well with roti, paratha, or rice and is perfect for a wholesome lunch or dinner.

In this recipe, I will guide you through making Tinda ki Sabzi step by step, using traditional Indian flavors to enhance its natural taste. Let’s get started!

Tinda (Apple Gourd) ki Sabzi Recipe

Ingredients

Main Ingredients

  • 500 grams Tinda (Apple Gourd) – peeled and chopped into cubes
  • 2 medium-sized onions – finely chopped
  • 2 medium-sized tomatoes – finely chopped
  • 2 green chilies – finely chopped
  • 4 garlic cloves – minced
  • 1-inch ginger – grated

Spices and Seasoning

  • 2 tablespoons oil or ghee
  • 1 teaspoon cumin seeds (jeera)
  • ½ teaspoon mustard seeds (rai)
  • ¼ teaspoon asafoetida (hing)
  • 1 teaspoon turmeric powder (haldi)
  • 1 teaspoon red chili powder
  • 1 teaspoon coriander powder (dhania powder)
  • ½ teaspoon garam masala
  • ½ teaspoon amchur (dry mango powder)
  • Salt to taste
  • Fresh coriander leaves for garnish

Step-by-Step Instructions

Step 1: Preparing the Tinda

  1. Wash the tinda thoroughly under running water.
  2. Peel off the skin using a knife or peeler.
  3. Cut the tinda into medium-sized cubes. Avoid cutting them too small, as they may become mushy while cooking.
  4. Keep the chopped tinda aside.

Step 2: Preparing the Masala Base

  1. Heat 2 tablespoons of oil or ghee in a pan over medium heat.
  2. Add cumin seeds and mustard seeds. Let them splutter.
  3. Add asafoetida (hing) for extra flavor.
  4. Now, add finely chopped onions and sauté until they turn golden brown.
  5. Add ginger and garlic and stir-fry for 30 seconds until fragrant.
  6. Next, add green chilies and mix well.

Step 3: Cooking the Tomatoes and Spices

  1. Add chopped tomatoes to the pan. Stir well.
  2. Add turmeric powder, red chili powder, coriander powder, and salt.
  3. Mix everything well and let the tomatoes cook until they turn soft and mushy. Stir occasionally.
  4. Once the masala releases oil, it is ready for the next step.

Step 4: Cooking the Tinda

  1. Add the chopped tinda to the pan and mix well with the masala.
  2. Stir everything properly so that the spices coat the tinda pieces evenly.
  3. Cover the pan with a lid and cook on low-medium heat for 10-12 minutes. Stir occasionally to prevent burning.
  4. If the sabzi looks too dry, add 2-3 tablespoons of water to prevent sticking.
  5. Cook until the tinda becomes soft but not mushy. It should hold its shape.

Step 5: Final Touch

  1. Once the tinda is cooked, add garam masala and amchur powder for a tangy taste.
  2. Stir well and cook for another 2 minutes.
  3. Turn off the heat and garnish with freshly chopped coriander leaves.

Serving Suggestions

  • Serve Tinda ki Sabzi hot with roti, paratha, or steamed rice.
  • Pair it with dal and curd for a wholesome meal.
  • A side of pickle or papad enhances the flavors.

Tips and Variations

Tips for Best Taste

  1. Choose fresh and tender tindas – They should be small to medium-sized and firm to touch. Overripe tindas may have hard seeds.
  2. Cook on low flame – This helps the flavors to blend well without overcooking the tinda.
  3. Don’t add too much water – Tinda has high water content, so it releases water while cooking. Adding extra water can make the sabzi too watery.

Variations

  1. Tinda with Potatoes – Add chopped potatoes along with tinda for a more filling dish.
  2. Tinda with Besan (Gram Flour) – Sprinkle 1 tablespoon of roasted gram flour while cooking for a nutty flavor.
  3. Stuffed Tinda – Instead of cutting tindas into cubes, make a slit and stuff them with a spice mix before cooking.

Health Benefits of Tinda

  • Rich in fiber – Aids digestion and prevents constipation.
  • Low in calories – Ideal for weight loss diets.
  • Hydrating vegetable – Keeps the body cool in summer.
  • Good for heart health – Contains antioxidants that promote cardiovascular health.

Tinda (Apple Gourd) ki Sabzi Recipe

Conclusion

Tinda ki Sabzi is a simple yet delicious dish that brings out the best flavors of this humble vegetable. Whether you enjoy it with roti or rice, it is a comforting and nutritious addition to your meal. Try this recipe and let me know how it turns out!

Would you like more variations or a different cooking method? 😊 


हिंदी में पढ़ने के लिए यहाँ क्लिक करें।


THANK YOU 🙏


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