Til Moongphali Aur Kundru Sabzi Recipe – Sesame, Peanuts, and Ivy Gourd Stir Fry
Indulge in the delightful flavors of Indian cuisine with Til Moongphali Aur Kundru Sabzi, a simple yet nutritious side dish that combines the earthy taste of ivy gourd, also known as Tindora or Kundru, with the rich crunch of peanuts and the nutty aroma of sesame seeds. This vegetarian dish is not only quick to prepare but also packed with essential nutrients, making it a perfect accompaniment to your everyday meals.
Ingredients
| Ingredient | Quantity |
|---|---|
| Tindora (Dondakaya/Kovakkai) | 400 grams (sliced into roundels) |
| Sunflower Oil | 2 teaspoons |
| Mustard Seeds | 1/2 teaspoon |
| Dry Red Chillies | 2 (whole) |
| Curry Leaves | 2 sprigs |
| Raw Peanuts (Moongphali) | 2 tablespoons (coarsely ground) |
| Sesame Seeds (Til seeds) | 2 teaspoons (roasted) |
| Red Chilli Powder | 1/2 teaspoon |
| Coriander Powder (Dhania) | 1 teaspoon |
| Turmeric Powder (Haldi) | 1 pinch |
| Salt | To taste |
Nutritional Information (Per Serving)
| Nutrient | Amount |
|---|---|
| Calories | 150 |
| Protein | 5g |
| Fat | 10g |
| Carbohydrates | 15g |
| Dietary Fiber | 4g |
| Sodium | 80mg |
Preparation Time
| Description | Time |
|---|---|
| Preparation Time | 10 mins |
| Cooking Time | 10 mins |
| Total Time | 20 mins |
Servings
- Servings: 4
- Cuisine: Indian
- Course: Side Dish
- Diet: Vegetarian
Instructions
To begin making Til Moongphali Aur Kundru Sabzi (Sesame, Peanuts & Ivy Gourd Stir Fry), start by thoroughly washing and thinly slicing the Tindora or Kundru. Set these aside as you prepare the other ingredients.
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Roast the Sesame Seeds: In a dry kadai or frying pan, dry roast the sesame seeds over medium heat until they become fragrant. This should take about a minute; be careful not to burn them. Once roasted, remove them from the pan and set aside.
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Heat the Oil: In the same kadai or a wok, heat the sunflower oil over medium heat.
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Add the Tempering Ingredients: Add the mustard seeds, dry red chillies, and curry leaves to the hot oil. Allow the mustard seeds to crackle and pop, releasing their flavor into the oil.
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Cook the Kundru: Once the mustard seeds have started to crackle, add the sliced kundru to the pan. Stir well over high heat for about 2-3 minutes to begin softening the vegetables.
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Season the Vegetables: After the initial stir-fry, reduce the heat to low. Sprinkle in the turmeric powder and salt, continuing to cook until the kundru starts to soften.
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Add Peanuts and Spices: When the kundru is tender, mix in the coarsely ground peanuts, red chilli powder, and coriander powder. Stir everything together until well combined, ensuring the spices coat the vegetables evenly.
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Simmer: Cover the pan with a lid and allow the mixture to simmer for a few minutes until the kundru is fully cooked and tender.
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Final Touch: Once the dish is cooked, remove the lid and sprinkle the roasted sesame seeds over the top. Give it a quick mix to distribute the sesame seeds throughout the dish.
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Serve: Transfer the Til Moongphali Aur Kundru Sabzi to a serving bowl. This dish pairs wonderfully with Palak Dal, Boondi Raita, and Phulka, creating a wholesome and satisfying meal that highlights the best of Indian flavors.
Conclusion
Til Moongphali Aur Kundru Sabzi is not only a visual delight with its vibrant colors but also a celebration of texture and flavor, making it a perfect side dish for any occasion. Easy to prepare and bursting with nutrients, this dish brings the warmth of home-cooked Indian cuisine to your dining table. Enjoy it with your favorite Indian breads or rice for a complete meal, and savor the delightful combination of peanuts and sesame that adds a unique twist to the humble ivy gourd!
