Punjabi Style Tinda Sabzi Recipe
Punjabi Style Tinda Sabzi is a flavorful and comforting dish that’s perfect for an everyday meal. The humble tinda (Indian round gourd) gets a burst of flavor from aromatic spices like garam masala, cumin, and coriander, making it a delightful addition to your lunch table. Whether you’re looking for a healthy and vegetarian option for your daily meals or packing a tasty treat for your lunch box, this recipe will surely satisfy your cravings.
Cuisine: Punjabi
Course: Lunch
Diet: Vegetarian
Ingredients
| Ingredient | Quantity |
|---|---|
| Tinda (peeled, seeded, and chopped) | 8 medium-sized tinda |
| Onion (finely chopped) | 1 medium onion |
| Garlic (grated) | 4 cloves |
| Tomato (chopped) | 1 medium tomato |
| Tomato Paste | 2 tbsp |
| Coriander Powder | 1/2 tsp |
| Cumin Powder | 1/2 tsp |
| Garam Masala Powder | 1 tsp |
| Red Chili Powder | 1 tsp or as needed |
| Oil | 1 tbsp |
| Cumin Seeds | 1 tsp |
| Turmeric Powder | 1/4 tsp |
| Asafoetida (hing) | 1/4 tsp |
| Salt | To taste |
Preparation Time: 5 minutes
Cooking Time: 15 minutes
Total Time: 20 minutes
Servings: 4
Instructions
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Heat the Oil: Begin by heating oil in a large pan or wok over medium heat. Once the oil is hot, add cumin seeds and allow them to crackle, releasing their fragrant aroma.
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Sauté the Aromatics: Add the grated garlic and chopped onion to the pan. Sauté them until the onions turn soft and slightly golden.
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Cook the Tomatoes: Now, add the chopped tomatoes and cook until they soften and release their juices. Stir in the tomato paste for a rich and creamy texture.
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Add the Tinda: Stir in the chopped tinda (Indian round gourd). Combine well with the onions and tomatoes.
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Spice It Up: Add turmeric powder, red chili powder, asafoetida, and salt to the pan. Mix the spices thoroughly with the vegetables.
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Cook the Tinda: Add a little water to the pan to create a slight gravy. Cover the pan and cook on low heat for about 10 minutes, or until the tinda becomes soft and tender.
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Finish with Ground Spices: Once the tinda is soft, add coriander powder, cumin powder, and garam masala powder. Stir everything well and let it cook for an additional 2 minutes to allow the flavors to blend together.
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Garnish and Serve: Turn off the heat and garnish with fresh coriander leaves for a pop of color and freshness.
Serving Suggestions
Serve this Punjabi Style Tinda Sabzi hot with Palak Daal (spinach lentils) and Phulka (whole wheat flatbread) for a satisfying and nutritious lunch. This dish pairs beautifully with the mild flavors of dal and the soft texture of phulka, making it a complete meal.
Nutritional Information (Approximate per serving):
| Nutrient | Amount |
|---|---|
| Calories | 120 kcal |
| Protein | 2 g |
| Carbohydrates | 12 g |
| Dietary Fiber | 4 g |
| Fat | 7 g |
| Sodium | 200 mg |
| Potassium | 400 mg |
| Vitamin A | 10% DV |
| Vitamin C | 20% DV |
This Punjabi Style Tinda Sabzi is a wonderful way to enjoy the health benefits of tinda, a low-calorie and fiber-rich vegetable, along with the delicious Punjabi spices that enhance its flavor. Perfect for a wholesome and satisfying vegetarian lunch, this dish will quickly become a favorite in your recipe collection.
