CELEBRITY MASTER CHEF DR KAVIRAJ KHIALANI
Tinda or apple gourd is a small vegetable that looks like a cross between a green apple and a pumpkin. It is available year-round with peak season in the spring. Its taste, texture and seeds are like squash. Its white fleshy material is used for cooking. The recipes of apple gourd are interesting and easy to make.
Tinda/apple gourd helps in maintaining digestive health by getting rid of gastric issues and constipation. Tinda/apple gourd Helps in weight loss as it has just 94% water. Antioxidant properties of Tinda/apple gourd help controlling blood pressure. Tinda/apple gourd leaves also help in controlling blood pressure.
Tinda is also known to promote weight loss, round gourd, being low on calories and high in essential nutrients, can be taken regularly by those people who are strictly following a diet regime to lose weight, especially in the case of those with diabetes
Tinda is also known to promote weight loss, round gourd, being low on calories and high in essential nutrients, can be taken regularly by those people who are strictly following a diet regime to lose weight, especially in the case of those with diabetes. Tinda consists of 94% water and has very few calories, approximately 66 cal in 100 grams per serving. That is what makes it a super healthy and nutritious vegetable. Also called Indian round gourd, apple gourd, or Indian baby pumpkin, Tinda is mild in flavour and soothing for the digestive system.
- Tinda/apple gourd helps in maintaining digestive health by getting rid of gastric issues and constipation.
- Tinda/apple gourd Helps in weight loss as it has just 94% water. Antioxidant properties of Tinda/apple gourd help controlling blood pressure.
- Tinda/apple gourd leaves also help in controlling blood pressure.
In traditional Ayurvedic medicine, Tinda squash has been thought to be alkaline in nature, and hence its consumption has a cooling and neutralizing effect on stomach acids and as such used effectively for treating digestive ailments like hyperacidity, dyspepsia, and ulcers. It is also used to treat diabetes. The white flesh is tender, moist, and spongy and contains many small, edible, cream-colored to pale yellow seeds. When fresh, Tinda is soft with a mild flavor similar to a cucumber. Wash and peel the gourd. To peel the gourd simply use a regular knife to scrape off the skin. If you use a peeler a lot of the flesh also goes waste. Pat them dry with a kitchen towel and cut each into 6-8 pieces. Fresh round gourd is best stored in a refrigerator. They can be wrapped in plastic bag and will stay crisp and firm for a week. Tinda also known as round gourd is high in water content and fibre.
Let us now look at a few healthy recipes using the APPLE GOURD OR TINDA
DAHI WALE TINDE KI SUBZI
Ingredients
Tinda/ apple gourd- 250 gms, peeled and cut 1 x 4
Potatoes- 2 med sized, peeled and cut 1 x 8
Oil-2 tsp
Ghee-1 tsp
Hing- ¼ tsp
Curry leaves- 6-8 no
Dried red chilies- 1-2 no slit
Green chilies-1-2 no slit
Ginger paste-1 tsp
Garlic paste-1 tsp
Onion paste-1/2 cup
Cumin seeds-1/2 tsp
Salt to taste
Curd- 1 and a half cup, thick and beaten
Cashew paste-1 tsp
Coconut milk-1/4 cup
Turmeric powder-1/4 tsp
Coriander powder-1 tsp
Cumin powder-1/2 tsp
Red chili powder-1/4 tsp
Garam masala powder-1/2 tsp
Fresh coriander leaves- 2 tbsp.
Fried red chili/ ginger juliennes – 1 tsp for garnish.
Method
- Prepare all the ingredients for the recipe and keep handy.
- Peel and cut the tinda and potatoes and keep them in cold water until being used.
- Heat oil and ghee in a pan, add in the hing, cumin seeds, red chilies, green chilies, curry leaves allow to crackle and splutter for a few seconds, add in the ginger-garlic paste, onion paste.
- Saute all the ingredients well for 2-3 mins, add a little water as needed. Now add in the salt and powdered spices, the beaten up curd and cashew paste, coconut milk and allow to simmer for 3-4 mins.
- Now add in the tinda and potatoes and mix well. simmer and cover cook the veggies in steam for 10-15 mins or until just tender. Add in chopped fresh coriander leaves and garnish the recipe, serve it hot with phulkas, salad, raita and papad.
TINDE AUR CHANE KI DAL
Ingredients
Tinde/ apple gourd- 250 gms, peeled and cut 1 x 4
Chana dal-1 cup soaked in 3 cups water for 30 mins.
Oil-2 tsp
Ghee-1 tsp
Mustard seeds-1/2 tsp
Cumin seeds-1/2 tsp
Fennel seeds-1/2 tsp
Methi seeds-1/2 tsp
Curry leaves- 6- 8 no
Slit green chilies- 2-3 no
Ginger-1 tsp chopped
Garlic-1 tsp chopped
Tomato- ½ cup chopped
Salt to taste
Turmeric powder-1/2 tsp
Coriander powder-1 tsp
Cumin powder-1/2 tsp
Red chili powder-1/2 tsp
Garam masala powder-1/4 tsp
Water as required
Fresh coriander- 2-3 tbsp. chopped
Golden fried onions-2-3 tbsp. for garnish
Lime juice-2 tsp to add it in last.
Ginger juliennes/ fried red chili for garnish
Method
- Prepare all the ingredients for the Tinde aur chane ki dal.
- Peel, cut the tinda into 4 pieces each keep in cold water.
- Clean, wash and soak the chana dal in water for 30 mins.
- Heat oil in a pan add in the ginger, garlic, drained out dal and Tinde, salt to taste, turmeric powder, red chili, coriander and cumin powder and bhunao for a couple of minutes.
- Now add in water around 2- 3 cups and allow to cook in a pressure cooker for 4-5 whistles and simmer for 10-12 mins more. The dal needs to be tender.
- Once the pressure subsides, open up the cooker, check for salt, liquid content in the dal and adjust, finally give a tadka of all the seeds and curry leaves, chilies in a little ghee and add it to the dal and Tinde just before serving it. Garnish and enjoy it with hot rotis, naan, jeera rice.
TINDE AUR SOYA BEAN KA MILAN
Ingredients
Tinde- 250 gms, peeled and cut 1 x 4
Soya bean granules- 100gms, soaked in warm water for 15 mins.
Green peas- ½ cup.
Potatoes- ½ cup medium diced
Oil- 2 tsp
Ghee-1 tsp
Bay leaf- 1 no
Peppercorns- 4-5 no
Black cardamom- 1-2 no
Cinnamon stick-1 no
Ginger-garlic paste-1 tsp
Green chili- 1 tsp chopped
Onion-1 tbsp. chopped
Tomatoes-1/2 cup puree fresh
Salt to taste
Turmeric powder-1/2 tsp
Red chili powder-1/2 tsp
Coriander powder-1 tsp
Cumin powder-1/2 tsp
Garam masala powder-1/2 tsp
Water-1/2 -1 cup
Fresh coriander leaves- 2-3 tbsp. chopped
Method
- Prepare all the ingredients for the recipe as listed.
- Heat oil and ghee in a pan and add in the whole spices and allow to flavour the pan with the same for a few seconds.
- Add in the ginger-garlic, chilies, onions and saute until light brown. Add in the tomatoes, salt to taste and all powdered spices.
- Now add in the soya bean granules which have been soaked and drained, also add in the tinda, peas and potatoes. Bhunao the mixture for 1-2 mins.
- Add ½ to 1 cup water into the pan, simmer and cook the subzi until all is well cooked and done, for around 8-10 mins. salt to be checked and adjusted. Finally add in the fresh coriander leaves and garam masala powder and enjoy this recipe with steamed white rice, mix veg pulao with a bowl of boondi raita and fried papad.
KHUSHNUMA TINDE
Ingredients
Tinde- 250 gms, peeled and cut 1 x 4
Sweet potatoes/ yam/ arbi etc- 150 gms, peeled and cubed.
Oil-2 tsp
Ghee-1 tsp
Hing-1/2 tsp
Cumin seeds-1/2 tsp
Mustard seeds-1/2 tsp
Salt to taste
Coriander powder- 1 tsp
Cumin powder-1/2 tsp
Turmeric powder-1/2 tsp
Red chili powder-1/2 tsp
Aamchur powder-1/2 tsp
Water-1/2 cup – ¾ cup
Saunf powder- ¼ tsp
Fresh mint leaves- 10-12 no
Fresh coriander leaves- 2-3 tbsp. chopped
Fresh anardana- ½ cup for garnish.
Lime juice-2-3 tsp
Ginger juliennes- 1-2 tsp for garnish
Method
- Prepare all the ingredients for the recipe and keep it handy.
- Using a pan, add oil and ghee and add in the hing, seeds and allow to crackle and splutter for a few seconds.
- Add in the tinda and aloo/ root veg of your choice and saute, add salt to taste and ½ cup water and simmer, cover and cook on a low flame until just done.
- Now add in the dry powdered spices as listed and mix well with the tinda and root veggies, simmer and cook for 3-4 mins. Finally add in the fresh coriander, mint, lime juice and garnish with fresh anardana and ginger juliennes. This is a side dish which can be enjoyed with dal fry, roti/rice and some salad.
BHARWAAN TINDE
Ingredients
Tinde- 250 gms, peeled and kept whole, center slit to be made
For the stuffing
Oil-2 tsp
Ginger-garlic paste-1 tsp mix
Roasted peanut powder-2-3 tbsp.
Garam masala powder-1/4 tsp
Dry coconut powder-2-3 tsp
Salt to taste
Aamchur powder-1/2 tsp
Cook the above in a pan for 2 mins and stuff the tinda.
For the gravy
Oil-2 tsp
Ghee-1 tsp
Bay leaf-1 no
Cumin seeds-1/2 tsp
Ginger-garlic paste-1 tsp
Onion-1 cup chopped
Tomato puree-1/2 cup fresh
Green chilies-1 tsp chopped
Salt to taste
Red chili powder-1/4 tsp
Turmeric powder-1/2 tsp
Coriander powder-1 tsp
Kasuri methi-1 tsp
Cumin powder-1/2 tsp
Garam masala powder-1/4 tsp
Curd- 2 tbsp. beaten and thick
Cashew paste-1 tsp
Cream- 2 tsp
Nutmeg powder-1 pinch
Roasted crushed saunf-1/2 tsp
Fresh coriander leaves- 2 tbsp. chopped
Method
- Prepare all the ingredients for the recipe as listed.
- Cook the stuffing for the tinda and stuff them, place them on a greased baking tray and cover with aluminium foil and cook in steam inside an oven for 15- 20 mins at 180 degrees celsius.
- Start with the gravy, heat up oil and ghee in a pan, add in the Bayleaf, peppercorns, cumin seeds, saute the ginger-garlic, onions to a nice light brown shade, add little water as needed.
- Now add in the tomato puree, salt and kasuri methi, all powdered spices and bhunao for 2 mins. add in the curd, cashew paste and cream as well. simmer the gravy for 2-3 mins.
- Check for salt, adjust the texture of the gravy and once the oil starts leaving the sides, place in the cooked stuffed tinda and cover and cook them in the gravy in steam for 2-3 mins more. Finally garnish with fresh coriander, ginger juliennes and serve hot with missi roti, phulkas, tandoori roti etc.
METHI WALA DUM KA TINDA PULAO
Ingredients
Tinda -250 gms, peeled and cut 1 x 4
Baby potatoes- 6- 8 no
Green peas- ½ cup
Carrots-1/2 cup diced
Basmati rice- 1 and a half cup, soaked for 20 mins
Oil-2 tsp
Ghee-1 tsp
Black cardamom-2 no
Green cardamom-2 no
Peppercorns- 4-5 no
Fresh methi- 1 cup chopped
Fresh coriander-1 cup chopped
Ginger-garlic – green chili paste-1 tsp mix
Dried red chilies-2 no slit
Onions-1 cup chopped
Tomato puree-1/2 cup fresh
Curd-1/2 cup thick and beaten
Salt to taste
Turmeric powder-1/2 tsp
Red chili powder-1/2 tsp
Cumin powder-1/2 tsp
Garam masala powder-1/4 tsp
Water as needed
Golden fried onions- ½ cup for garnish
Fried cashews and raisins- ¼ cup for garnish
Rose water-2-3 tsp for flavour.
Method
- Prepare all the ingredients and pre-prep the recipe list.
- Cut the tinda and all other veggies as desired for the pulao.
- To start with the masala for the pulao, heat oil and ghee in a pan add in the whole spices and flavour the pan, add in the onions, ginger-garlic- chili paste, red chilies and saute until light browned.
- Add in the fresh tomato puree, salt, methi and coriander leaves, tinda and all other veggies and bhunao the mixture in the pan for 1-2 mins. add in the curd and double the amount of water and allow the pulao to cook on a low flame, cover it.
- As the water content starts getting absorbed by the rice and the veggies get cooked, add in the rose water towards the end of the cooking process and give it a dum for 4-5 mins.
- Finally serve hot garnish with ginger juliennes/ golden fried onions/ fried red chilies/ nuts etc and enjoy the steaming hot tinda pulao with a cucumber and mint raita/ burani raita/ salad and pickle.
Celebrity Master Chef Dr Kaviraj Khialani is a Mumbai-based hotel-restaurant and food consultant. He is specialised in over 33 international cuisines and has quality experience with hotels and airlines as a part of his long journey of over two decades in his chosen field. Chef Kaviraj is a renowned author, academician, food designer, writer and has also been awarded several national awards and global recognitions for his talent & outstanding achievements. Besides having been featured on several food shows on ColorsTV and Star Plus he is a mentor, coach and guide to aspiring to be future chefs and hoteliers of tomorrow.
He can be contacted at twitter: @kaviraj_chef, Mobile: 91 9820939336.
