Goan Tendli Bhaji Recipe: A Deliciously Flavorful Vegetarian Delight
Cuisine: Goan
Course: Lunch
Diet: Vegetarian
Servings: 4
Prep Time: 10 minutes
Cook Time: 15 minutes
Total Time: 25 minutes
Goan Tendli Bhaji is a traditional Goan-style stir-fry made with ivy gourds (also known as Tindora, Dondakaya, or Kovakkai), packed with the bold and aromatic flavors of mustard, cumin, curry leaves, and coconut. This vibrant vegetable dish is both easy to prepare and immensely satisfying, making it a perfect side dish for your daily meals.
The beauty of Goan Tendli Bhaji lies in its simplicity – it doesn’t require too many ingredients, but each one plays a vital role in creating a delightful taste experience. When combined with rice or chapatis, this dish transforms into a comforting and hearty meal that’s ideal for lunch or dinner.
Whether you are familiar with Goan cuisine or looking to explore new vegetarian recipes, this Goan Tendli Bhaji is sure to become a favorite in your kitchen.
Ingredients
| Ingredient | Quantity |
|---|---|
| Tindora (Ivy Gourd/Dondakaya/Kovakkai) | 250 grams |
| Onion | 1, medium-sized |
| Sunflower Oil | As required |
| Mustard Seeds | ½ teaspoon |
| Cumin Seeds (Jeera) | ½ teaspoon |
| Red Chilli Powder | 1 teaspoon |
| Coriander Powder (Dhania) | ½ teaspoon |
| Turmeric Powder (Haldi) | ½ teaspoon |
| Fresh Coconut (grated) | 2 tablespoons |
| Curry Leaves | A few |
| Salt | To taste |
Instructions
-
Preparation of Tindora (Ivy Gourd):
- Start by washing the Tindora thoroughly. Cut off both ends and then slit each piece lengthwise into quarters. Set aside.
-
Tempering the Spices:
- Heat a generous amount of sunflower oil in a heavy-bottomed pan over medium heat. Once the oil is hot, add the mustard seeds. Allow them to splutter for a few seconds, releasing their natural aroma.
- Immediately follow with cumin seeds and a few curry leaves. Let them sizzle for a moment to infuse the oil with their flavors.
-
Sautéing the Onions:
- Add the finely chopped onion to the pan. Stir and sauté the onions until they turn golden and soft. This step adds a lovely sweetness to the dish.
-
Cooking the Tindora:
- Add the prepared Tindora (ivy gourd) to the pan along with salt, red chilli powder, coriander powder, and turmeric powder. Toss the vegetables well to ensure they are evenly coated with the spices and tempering.
- Continue sautéing the mixture for a couple of minutes on medium heat to blend the flavors.
-
Simmering the Bhaji:
- Once the Tindora is well mixed with the spices, add about ½ cup of water to the pan and stir everything together.
- Cover the pan and cook on low heat for 15-20 minutes, or until the Tindora becomes tender but still retains a slight crunch. Be cautious not to overcook it, as you want the Tindora to have a nice texture.
-
Finishing Touches:
- Once the Tindora is cooked, add the freshly grated coconut and stir to incorporate it into the dish. Allow the water to dry up as you stir gently, letting the flavors meld together.
- Taste and adjust salt or spices if necessary. Let the dish sit for a minute to allow the flavors to fully settle.
-
Serving:
- Your Goan Tendli Bhaji is now ready to serve! Pair it with steamed rice and Goan Chana Ros, or enjoy it with soft phulkas for a wholesome meal.
Tips for Making the Perfect Goan Tendli Bhaji
- Coconut: Fresh coconut adds a unique flavor to Goan Tendli Bhaji. If fresh coconut is unavailable, you can use desiccated coconut, though the texture may be different.
- Spices: Adjust the level of heat by modifying the amount of red chilli powder used in the dish. If you prefer a milder version, reduce the chili powder or opt for a mild variety.
- Crispness of the Tindora: While cooking, it’s important not to overcook the Tindora. The vegetable should remain soft but slightly crunchy for the best texture.
Nutritional Information (Per Serving)
| Nutrient | Amount |
|---|---|
| Calories | Approx. 90 kcal |
| Protein | 1.5 g |
| Carbohydrates | 14 g |
| Fiber | 4 g |
| Fat | 4 g |
| Sodium | 250 mg |
| Sugars | 3 g |
| Vitamin A | 10% of Daily Value |
| Vitamin C | 20% of Daily Value |
Why You’ll Love Goan Tendli Bhaji
This dish combines the mild bitterness of the ivy gourd with the warm, aromatic spices typical of Goan cooking. The mustard and cumin seeds provide a rich base flavor, while the curry leaves offer an authentic, aromatic finish. The addition of fresh coconut adds a creamy, slightly sweet note that balances the spices perfectly.
Perfectly cooked with a delicate crunch, Goan Tendli Bhaji is a healthy and delightful dish that can be enjoyed by vegetarians and non-vegetarians alike. Serve it as a side to a traditional Goan meal, or enjoy it as a standalone dish with a bowl of rice or chapati.
Pro Tip: For a variation, you can add a few chopped tomatoes to the bhaji for added tanginess or toss in some peanuts for an extra crunch. This Goan Tendli Bhaji is not just easy to make but also flexible, allowing you to experiment and make it your own!
Enjoy the vibrant flavors of Goa right in your kitchen with this delectable Goan Tendli Bhaji recipe!
