CELEBRITY MASTER CHEF DR KAVIRAJ KHIALANI
Some vegetables quietly sit in the market basket without attracting much attention. Tendli—popularly known as ivy gourd or tindora—is one such unsung hero. But beneath its simple appearance lies a nutritional powerhouse capable of elevating everyday meals into wholesome culinary experiences.
Loaded with fibre, Vitamin C, Vitamin B complex and iron, Tendli is increasingly earning recognition as a health-friendly vegetable. It helps regulate blood sugar levels, supports digestion, prevents constipation, promotes heart health, aids detoxification and boosts metabolism. Low in calories yet high in nutrition, it is also an excellent companion for weight-conscious diners.
- Celebrity Master Chef Dr Kaviraj Khialani showcases how the modest ivy gourd transforms into flavour-packed culinary delights
- Rich in fibre, Vitamin C and antioxidants, Tendli blends wellness with irresistible taste.
- From comforting home-style curries to aromatic pulao, the versatile vegetable adapts beautifully to global cuisines
- Discover three innovative recipes that make this everyday green the star of your dining table
Traditionally, Tendli is prepared with classic Indian tempering of hing, cumin and chillies, while regional recipes often incorporate coconut and curd for added richness. However, this versatile vegetable deserves far greater culinary appreciation.
“My personal favourite remains the comforting Tendli-Aloo Sukha Subzi served with dal fry and hot phulkas,” says Celebrity Master Chef Dr Kaviraj Khialani. “But its versatility extends much beyond Indian kitchens. Tendli works beautifully in pasta, baked casseroles, stuffed parathas and even pairs exceptionally well with Mexican, Spanish, Chinese and Thai cuisines.”
Here are three simple yet delicious recipes that celebrate the remarkable versatility of this underrated superfood.
TENDLI TAMATAR KA MILAN
Ingredients
Tendli- 200 gm- cut into round slices
Oil-1 tsp
Ghee-1 tsp
Hing- ¼ tsp
Curry leaves- 8-10
Slit green chilies- 3-4
Tomatoes- 2 medium size, puree or grated.
Salt to taste
Turmeric powder-1/2tsp
Red chili powder-1/2tsp
Dhaniya powder-1 tsp
Kasoori methi- 1tsp
Water- ¼ cup
Roasted crushed peanuts- 2 tbsp.
Chopped coriander- 2 tbsp.
Lime juice- 1tbsp.
To serve with –chapattis, phulkas, ideal for tiffin.
Method
- Prepare all the ingredients and keep aside.
- Heat oil add in the ingredients for the tadka and cook for 10 seconds, add in the sliced Tendli and tomatoes.
- Now add in salt and all powdered masala, methi and bhunofy for 2 mins, add in the roasted crushed peanuts.
- Add little water cover and cook in steam for 10-15 mins, add lime juice and coriander leaves mix, serve hot with rotis, raita and salad.
TENDLI KA KHUSH MIJAAZ PULAO
Ingredients
Tendli- 200 gms- sliced vertically.
Basmati rice- 1 and half cup
Oil- 1 tsp
Ghee-1 tbsp.
Shahi jeera/ jeera- 1 tsp
Ginger- 1 tsp sliced
Green chilies- 2-3 slit
Onion- 1 small sliced
Tomato- 1 med size chop
Salt to taste
Turmeric powder- 1/2tsp
Red chili powder-1/2 tsp
Methi leaves- ½ cup fresh
Coriander leaves- 1/2cup fresh.
Garam masala powder-1/2 tsp
Water as needed to cook the pulao
To garnish-fried brown onions/fried nuts.
Method
- Prepare all the ingredients for the pulao.
- Soak the rice, heat oil and ghee in a pan add the ingredients one by one and saute for 15 seconds.
- Add in the Tendli and fry them for 1 min, add in the drained rice, salt and all the masala and methi-coriander.
- If desired add some more veggies like carrots, peas, capsicums, soy chunks etc.
- Add in double the amount of water cover and cook in dum, or use a cooker and allow 2 whistles.
- Serve the pulao hot garnish with fried onions/nuts with a bowl of chilled boondi aloo raita, papad and pickle.
TENDLI AUR VATANE KI SUBZI
Ingredients
Tendli- 150 gms sliced
Boiled white vatana- 1 cup
Oil- 1 tbsp.
Ghee- 1 tsp
Curry leaves- 10-12
Red chili- 2 no slit
Hing- 1 pinch
Ginger- chili paste- 1 tsp
White sesame seeds/til- 1 tsp
Mustard seeds-1 tsp
Chopped onion- ½ cup
Chopped tomato-1/2 cup
Fresh coconut- ½ cup
Curd- ½ cup beaten
Salt to taste
Turmeric powder- 1/2tsp
Aamchur powder- ½ tsp
Dhaniya jeera powder-1 tsp mix
Garam masala powder-1/2 tsp
Fresh coriander- 2 tbsp. chopped
Method
- Prepare all the ingredients for the recipe.
- Heat oil and ghee in a pan add in the ingredients for the tadka one by one and add in the onions and saute until light brown, add tomatoes, salt and masalas, add in the coconut and beaten curd, boiled vatana and sliced Tendli.
- Mix all well and allow to cover and cook for 15-20 mins in steam, stir occasionally and add little water if needed.
- Serve hot garnished with fresh coriander leaves, roasted peanuts, enjoy this recipe with hot rotis/parathas, kulchas along with a bowl of salad and papad.
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. Mail: chefkaviraj249@gmail.com