Tinda Sabzi I How To Make Tinda Tamatar ki Sabzi

Tinda sabzi -A simple healthy and delicious curry made with apple gourd and tomatoes

Tinda sabzi-Tinda  (or apple gourd) is a popular summer vegetable of India,though now its also available in other part of the world. It has a mild taste, very similar to bottle gourd/lauki. Some people often confuse it with “tindli / baby watermelon / coccinia” as both are from gourd family. they both are very different look and taste wise. Tinda is also named as Indian baby pumpkin or baby round gourd.

Tinda subji is my favorite subzi  but good quality tindas are rarely available in Dubai. So my usually try getting hold of fresh tindas when I visit India during summers, and make as much of this tinda subzi recipe as possible.

When I was young and just started cooking this was one dish I loved to cook. So whenever my mother went to the market and I had to cook something for me and my sisters, tinda subzi was the first choice.

Though it is a popular Punjabi dish but there are many different versions of making it across North India. It can be stuffed with dry spices to make “bharwa tinday / stuffed apple gourds”, some add in a creamy gravy to it, but personally I like to make it with a lot of fresh herbs and mild spices. It tastes best this way, as do most vegetables from the gourd family.

How to choose fresh tinda for making tinday ki subzi –

Choosing the good quality tindas (or tinday) for this tinda recipe is essential – Tinda which are small in size, dark in color and have a smooth skin are always preferable. Big and rough skinned tindas often have white or black hard seeds which are hard to cook and also do not taste as good as compared to small tindas.

If tinda have white or black hard seeds then scoop out the seeds before cooking but if the tinda have small soft white seeds then there is no need to scoop or discard them.

If we add too much oil and spices to such vegetables, the natural sweetness of these veggies gets lost in all the spices. So try to go easy on the spices and don’t overcook it.

Do try these Summer special vegetables-

• Lauki Moong Daal Sabzi
• Arbi Ki Bhujiya
• Achari Bhindi
• Yellow Pumpkin Raita
• Sattu Ka Parartha
• Phalse Ka Sharbat

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Print Recipe

5 from 2 votes

Tinda Recipe, Tinday ki Subzi Recipe, Apple Gourd Recipe

A mild preparation of Tinday / Apply Gourds / Baby Gourds cooked with tomatoes and light Indian spices

Prep Time10 minutes mins

Cook Time15 minutes mins

Total Time25 minutes mins

Course: Main Course, Side Dish

Cuisine: Indian, Satvik Food

Keyword: no onion garlic, tinda, tinda sabzi

Servings: 4 people

Calories: 145kcal

Author: Anjana Chaturvedi

Ingredients

• 500 gm Baby Gourd / Tinda
• 250 gms Tomatoes / Tamatar chopped (3 medium sized)
• 1 tsp Green Chillies / Hari Mirch chopped
• 1/4 tsp Red Chilli powder / Laal mirch powder
• To taste Salt / Namak
• 3 tbs Cooking Oil
• 1/2 tsp Cumin Seeds / Sabut Jeera
• 1/3 tsp Fennel Seeds / Saunf
• 1 pinch Asafoetida / Hing powder
• 2 tbsp Fresh Coriander / Cilantro / Hara Dhaniya Chopped

Instructions

• Wash the tindas and peel with the help of a vegetable peeler.
• Chop the tinday into cubes or make slices of medium thickness.
• Leach the tomatoes before using for kidney patients.(slice and soak tomato in water for few hours and then discard that liquid)
• Grind tomatoes and green chilies to make a paste.
• Heat oil in the pressure cooker and add cumin and fennel seeds.
• When seeds start crackling then add the asafoetida, tomato puree and all the dry spices.
• Saute and cook till oil start separating from the tomato masala.
• Now add chopped tinda in the pressure cooker and stir fry for a minute.
• Add about 1/3 cup of water in the cooker and mix well.
• Pressure cook on medium heat for 3 whistles or till it cooks completely but does not get mashed or pulpy.
• When the pressure in the cooker cools down completely then open it and add chopped fresh coriander or cilantro
• NOTE- If you want to make a dry curry or want more gravy then adjust the quantity of water accordingly. You can also add chopped tomatoes instead of making puree of tomatoes.
• Serving suggestions - Best served with roti, poori or rice.

Notes

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Nutrition

Calories: 145kcal | Carbohydrates: 7g | Protein: 2g | Fat: 12g | Saturated Fat: 1g | Polyunsaturated Fat: 3g | Monounsaturated Fat: 7g | Sodium: 1993mg | Potassium: 208mg | Fiber: 3g | Sugar: 2g | Vitamin A: 1050IU | Vitamin C: 13.2mg | Calcium: 20mg | Iron: 0.7mg