Tindora – Ivy Gourd – Benefits, Nutrition, Recipe

Tindora is a perennial climber that grows very fast. It is also known as Ivy Gourd, Kundru, Dondakaya, Tendli in various parts of the world. Its scientific name is Coccinia Grandis.

Over the past decade, ivy gourd has also been extensively scientifically researched upon and has been proven to be beneficial against Diabetes Type 2.

Tindora Consumption and Uses

Ivy gourd has been used for centuries for both culinary and medicinal purposes across India, Africa, South East Asia, and in the Middle East.

It is rich in antioxidants and has a positive effect against hyperglycemia and hypertension. Tender fruit of this plant is used as a vegetable. It can be prepared by adding it to curries, by frying it, or by adding it to stews along with other vegetables.

Ivy Gourd is a medicinal vegetable in Ayurveda

The medicinal properties of ivy gourd are well documented in Ayurvedic texts.

1. Tindora has a balancing effect for Kapha Dosha Imbalance and Pitta Dosha Imbalance.
2. It has a bitter and pungent rasa and hence subsequent action on the body.
3. Tindora has a toning effect on the body, hence works as a great meal option to help cleanse and get rid of the accumulated toxins.
4. It is a rich source of Proteins, Iron, Calcium, Fiber, Vitamin C, and Beta-Carotene (Vitamin A).
5. Ivy gourd also has a high concentration of bioactive compounds that impart its multitude of health benefits:

Regulates Blood Sugar and Prevents Diabetes

• Tindora has high pectin content.
• It stimulates glucose oxidation and suppresses gluconeogenesis (generation of glucose from non-carbohydrates), hence helps to manage blood sugar levels.
• It can lower blood sugar levels in Diabetic patients.

Supports Heart Health and Healthy Liver

• It helps to reduce bad cholesterol levels and has a positive effect to improve the triglyceride levels.
• Tindora promotes HDL – good cholesterol.
• It supports healthy liver for its high flavonoid and bioactive compounds content.

Tindora has antimicrobial properties

• It has antibacterial effect against some pathogenic bacteria.
• The leaves of the plant are rich in alkaloid content. Therefore, you can also use them as tea to get a good dose of anti-oxidants.
• Has anti-carcinogenic and anti-allergic properties for its rich concentration of antioxidants
• Is anti-pyretic and can fight off high fevers.

Supports Respiratory System

It helps fight off respiratory disorders such as Asthma and Bronchitis due to high concentration of bioflavonoids.

Ivy Gourd Recipe

This recipe of Ivy Gourd / Tindora is an Indian style stir-fry with potatoes (aloo). It has a crunchy texture and it is dry in nature.

This tindora recipe goes well as a side along with other sweet or savory preparations. It also goes well with a Chapati or a Prantha.

Print Recipe

Tindora sabji with Potato – Indian style stir-fry

A delicious tindora stir-fry recipe with potato. It is a great meal option for Diabetics, children, pregnancy, and during menopause. This recipe is easy to make and quick to turn around.

Prep Time10 minutes mins

Cook Time15 minutes mins

Course: Side Dish

Cuisine: Indian

Diet: Diabetic

Keyword: tindora

Servings: 4 people

Author: Nidhi Bansal

Cost: $5

Equipment

• Cast Iron Pan

Ingredients

• 400 g Tindora Salt to taste1 teaspoon Turmeric1 teaspoon Coriander PowderA couple of Coriander leaves – finely chopped (for garnishing in the end)2-3 tablespoons Mustard Oil1 teaspoon Mustard seeds
• 2 Medium Potatoes Cut thin along the length
• 2 Garlic Cloves optional
• 1 Medium Onion finely chopped (optional but recommended)
• 2 tsp Rock Salt To Taste
• 1½ tsp Turmeric Powder
• 1½ tsp Coriander Seeds Powder
• 2 tbsp Mustard Oil Or any other pure unrefined oil
• 1½ tsp Mustard Seeds
• 2 Twig of Coriander leaves for garnishing (optional)

Instructions

• Wash and cut the Tindora along the length. Each piece of the gourd should be cut into 4 long pieces.
• Cut the potatoes thin along the length – almost same size as that of the gourd.
• Heat a pan. Add Mustard Oil.
• Once the oil is a little hot, add the mustard seeds.
• Let the seeds splutter and then add onions and garlic till they turn golden brown.
• Add salt, Tindora, and potatoes. Keep stirring for 2-3 mins.
• Now cover and keep the heat low.
• After 5 mins add turmeric powder and coriander powder. Mix well and cover again.
• Let the mix cook on low heat for 10-15 mins till the vegetable is mashed/softened.
• Keep stirring in between.
• Garnish with coriander leaves and serve with chapati, parantha, or rice.
• Enjoy with your meal!

Notes

While cooking tindora in the pan and after adding the spice powders, keep the flame at low. This is because, the powders tend to stick to the bottom of the pan and start getting burnt. So, either keep mixing or add 1 tbsp water to avoid this.

References

1. Anti-Diabetic potential of Coccinia Grandis
2. Easy Ayurveda