Dahi Wale Tinda Ki Sabzi Recipe – Apple Gourd in Yogurt Curry
Description:
Dahi Wale Tinda Ki Sabzi is a flavorful and light North Indian vegetarian dish that’s simple yet incredibly satisfying. This recipe is made with tender apple gourds (Tinda) cooked in a tangy yogurt curry, infused with aromatic spices like turmeric, cumin, and garam masala. The addition of gram flour (besan) helps thicken the curry, giving it a rich texture, while the dried fenugreek leaves (Kasuri Methi) add a delicious depth to the flavor. Perfect for a quick lunch, it pairs wonderfully with phulka (Indian flatbread) and Pindi Chole (spicy chickpeas) for a wholesome meal.
Cuisine: North Indian
Course: Lunch
Diet: Vegetarian
Preparation Time: 10 minutes
Cooking Time: 20 minutes
Servings: 4
Ingredients
| Ingredient | Quantity |
|---|---|
| Tinda (Apple Gourd) | 500 grams, peeled and diced |
| Mustard oil | 1 tablespoon |
| Mustard seeds (Rai/Kadugu) | 1/2 teaspoon |
| Methi Seeds (Fenugreek Seeds) | 1/2 teaspoon |
| Green Chillies | 2, slit |
| Asafoetida (Hing) | 1/4 teaspoon |
| Turmeric powder (Haldi) | 1/2 teaspoon |
| Salt | 1 teaspoon (or to taste) |
| Curd (Dahi/Yogurt) | 3/4 cup |
| Gram flour (Besan) | 1 tablespoon |
| Coriander powder (Dhania) | 1/2 teaspoon |
| Garam masala powder | 1/4 teaspoon |
| Red Chilli powder | 1/2 teaspoon |
| Kasuri Methi (Dried Fenugreek Leaves) | 1 tablespoon |
| Fresh Coriander leaves (Dhania) | 6 sprigs, finely chopped |
Instructions
-
Prepare the ingredients: Begin by preparing all the ingredients and setting them aside. Peel and dice the apple gourds (Tinda), slice the green chillies, chop the coriander leaves, and measure out the spices.
-
Cook the Tinda:
In a heavy-bottomed pan or kadai, heat mustard oil over medium heat. Once the oil is hot, add the mustard seeds and methi seeds. Allow them to crackle for a few seconds to release their aroma. -
Add the spices and Tinda:
Next, add the chopped Tinda (apple gourd), slit green chillies, asafoetida, turmeric powder, and a pinch of salt. Stir well to combine all the ingredients. -
Cook the Tinda:
Turn the heat to medium and cover the pan. Let the Tinda cook for about 5 minutes, stirring halfway through to ensure even cooking. The Tinda should become soft and slightly tender. -
Prepare the yogurt mixture:
While the Tinda is cooking, take a small mixing bowl and add the yogurt, gram flour (besan), red chilli powder, coriander powder, garam masala, and kasuri methi. Whisk everything together until smooth. If needed, add 1/4 cup of water to adjust the consistency. -
Combine the yogurt mixture with Tinda:
Once the Tinda has softened, pour the prepared yogurt mixture into the pan with the Tinda. Stir to coat the vegetable well with the yogurt and spices. Allow the curry to simmer for another 3 to 5 minutes, or until the yogurt thickens and the Tinda absorbs all the flavors. -
Final touches:
Taste the curry and adjust the salt as needed. Once the curry has thickened to your desired consistency and the Tinda is fully cooked, turn off the heat. Stir in the freshly chopped coriander leaves for a burst of freshness. -
Serve:
Transfer the Dahi Wale Tinda Sabzi to a serving bowl and serve it warm. It pairs perfectly with phulka (Indian flatbread) and Pindi Chole for a wholesome, satisfying lunch or dinner.
Nutritional Information (Per Serving)
| Nutrient | Amount |
|---|---|
| Calories | ~120 kcal |
| Carbohydrates | 10 g |
| Protein | 2 g |
| Fat | 8 g |
| Fiber | 3 g |
| Sodium | 250 mg |
| Vitamin A | 400 IU |
| Vitamin C | 25 mg |
| Iron | 1.5 mg |
| Calcium | 60 mg |
Tips for the Best Dahi Wale Tinda Sabzi:
- Tinda Selection: Choose fresh, tender apple gourds for this recipe. They should not be too large or mature, as they may have a tougher texture.
- Adjust Spice Levels: You can adjust the spice levels according to your preference. If you prefer a milder flavor, reduce the quantity of green chillies or red chilli powder.
- Serving Suggestions: This dish pairs wonderfully with phulka (Indian flatbread), naan, or even steamed rice. For a complete meal, serve it alongside a protein-rich dish like Pindi Chole or a simple dal.
- Add more veggies: Feel free to add more vegetables like potatoes or peas to make the dish heartier.
Dahi Wale Tinda Ki Sabzi is a delightful, wholesome dish that brings out the best of seasonal produce and traditional Indian flavors. With its creamy texture and aromatic spices, it is sure to be a hit in your meal rotation. Try it today for a quick and satisfying lunch!
