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Tinde ki Sabji: A Delicious Indian Recipe

Tinde ki Sabji is a popular North Indian dish known for its simple yet flavorful preparation.

Made from tender apple gourd (tinda), this dish is a delightful addition to any meal.

Its aromatic blend of spices and the freshness of vegetables make it a favorite among vegetarians and non-vegetarians.

Tinde ki sabji, also known as Punjabi-style tinda curry/tinday ki sabzi/tinda sabji/tinda ki sabji/tinde ki sukhi sabji/tinde ki sabzi/sukhe tinde ki sabji is a popular dish from Punjab, India.

It’s made using a vegetable called tinda, which is also known as apple gourd.

This Tinde Ki Sabji Recipe is loved by many because of its delicious taste and simple preparation.

For this Tinde Ki Sabji  Recipe, it’s best to use young tinda without seeds.

Although tinda with seeds can also be used, young tinda without seeds makes the curry softer and more flavorful.

If you can’t find young tinda, you can still use tinda with seeds as I did.

Tinde ki sabji kaise banate hain/tinde ki sabji banane ki vidhi

To make this Tinde Ki Sabji  dish, we start by tempering cumin seeds and grated ginger in oil.

This step adds a lot of flavor to the dish.

Using grated ginger instead of ginger paste gives the curry a better taste.

We then add chopped onions and cook them until they turn pink or light brown.

This brings out their sweet flavor.

Next, we add chopped tomatoes and cook them until they soften.

Then, we add spices like turmeric powder, cumin powder, coriander powder, and garam masala powder.

These spices give the curry its rich and aromatic flavor.

We also add salt and red chili powder according to taste.

Now, it’s time to add the chopped tinda to the pan along with a little water.

We gently stir everything together and let it cook on low heat for about 10 minutes.

Stirring occasionally helps to prevent sticking and ensures that the tinda cooks evenly.

Once the tinda is cooked and tender, we turn off the heat and garnish the dish with freshly chopped coriander leaves.

This adds a fresh and vibrant touch to the curry.

My daughter enjoys this Tinde Ki Sabji, and I’m sure your family and friends will too.

It’s perfect for those who enjoy spicy and flavorful food.

Plus, it’s made with simple ingredients that you probably already have in your kitchen.

So, why not give this recipe a try?

Head to the market, grab some tinda, and enjoy a delicious meal with your loved ones.

Whether it’s for dinner or lunch, this Punjabi-style tinda ki sabzi/ tinde ki sabji is sure to be a hit.

What is Tinde?

(Tinde ko english mein kya kahte hain)

Tinde, also known as apple gourd or round gourd in english, is a green, apple-sized vegetable commonly used in Indian cuisine.

It is known for its mild flavor and tender texture.

Tinde is typically used in various dishes, including curries, stir-fries, and stuffed vegetable recipes.

It is low in calories and high in dietary fiber, making it a healthy addition to meals.

Health Benefits of Tinde ki Sabji

(Tinde ki sabji ke fayde)

This dish is not only flavorful but also nutritious.

Tinda is low in calories and rich in fiber, making it beneficial for digestion.

The spices used in the recipe, such as ginger, cumin, and turmeric, are known for their anti-inflammatory and digestive properties.

(Kya Pregnancy me tinde ki sabji kha sakte hain?)

Yes, you can eat Tinde ki Sabji (apple gourd curry) during pregnancy.

Tinda is a nutritious vegetable that is low in calories and high in dietary fiber, vitamins, and minerals, which can be beneficial for both the mother and the baby.

However, it is always important to ensure that the vegetables are thoroughly washed and cooked properly to avoid any risk of contamination.

Ingredients list of Tinde ki Sabji

To prepare Tinde ki Sabji, you will need the following ingredients:

• 500g tinda (apple gourd)
• 1/2 teaspoon grated ginger
• 1/2 teaspoon cumin seeds
• 3 medium-sized chopped onions
• 4 green chilies
• 2 medium-sized tomatoes
• 1/2 teaspoon each of cumin seeds powder and coriander seeds powder
• Red chili powder, turmeric powder (1/2 teaspoon each)
• 1/4 teaspoon garam masala powder
• Salt, to taste
• Mustard oil or any vegetable oil
• Coriander leaves, chopped (for garnish)

Preparation Steps of Tinde Ki Sabji:

Step 1: Cleaning and Cutting the Tinda

Begin by thoroughly washing the tinda under running water.

Using a knife, remove the upper layer by scraping it off.

Cut the tinda into your desired shape, ensuring to remove any seeds if present. Set aside after cutting and washing all the vegetables.

Step 2: Cooking Process

Heat mustard oil in a pan over medium heat.

add cumin seeds and grated ginger once the oil is hot. Stir for a few seconds until fragrant.

Add chopped onions and green chilies to the pan and saute until the onions turn golden brown.

Next, add chopped tomatoes to the pan and cook until they soften.

Add turmeric powder, cumin powder, coriander powder, and garam masala powder.

Stir well to combine.

Season with salt according to taste.

Sprinkle red chili powder and mix thoroughly.

Now, add the chopped tinda to the pan along with a little water.

Stir gently to coat the vegetables with the spices.

Cover the pan and let the sabji cook on low heat for about 10 minutes.

Stir occasionally to prevent sticking.

Once the tinda is cooked and tender, turn off the heat.

Garnish with freshly chopped coriander leaves.

Serving Suggestions

Tinde ki Sabji pairs well with roti or steamed rice.

It can be enjoyed for lunch or dinner and also makes for a delicious side dish when served with dal and pickles.

Variations of Tinde ki Sabji

• Tinda Masala: Add more spices like garam masala and kasuri methi to elevate the flavor.
• Tinda Curry: Prepare a rich gravy using onions, tomatoes, and spices for a curry-style dish.

Also Read:

Petha ki sabji

Egg Curry

Dum Aloo Recipe

Dal Fry

 Merits and demerits of eating Tinda Sabji:

Merits:

1.  Tinda is low in calories but rich in essential nutrients like fiber, vitamins (such as vitamin C, vitamin A), and minerals (like potassium and magnesium).
2. The fiber content in tinda promotes healthy digestion and may help prevent constipation.
3. Due to its low calorie and high fiber content, tinda can be beneficial for those looking to manage their weight.
4. The potassium content in tinda may help regulate blood pressure levels, thus promoting heart health.
5.  Tinda has a high water content, which helps keep the body hydrated and aids in flushing out toxins.

Demerits:

1.  Some individuals may experience gas or bloating after consuming tinda, especially if it is not cooked thoroughly or if they have a sensitive digestive system.
2.  Rarely, individuals may be allergic to tinda, resulting in allergic reactions such as itching, swelling, or hives.
3. Tinda contains oxalates, which can contribute to the formation of kidney stones in susceptible individuals when consumed in excess.
4.  Like many vegetables, tinda may contain pesticide residues if not organically grown or properly washed before consumption.
5. Some people may find the taste of tinda bland or unappealing, especially if not cooked with flavorful spices and ingredients.

In Short, Tinde ki Sabji is a versatile and wholesome dish that can be enjoyed by the whole family.

With its simple preparation and delightful taste, it’s sure to become a favorite in your household.

So why wait? Try this recipe today and treat yourself to a burst of flavors!

Frequently Asked Questions (FAQs)

 Can I use any other vegetable instead of tinda?

Yes, you can substitute tinda with vegetables like zucchini, bottled gourd, or even potatoes.

 How spicy is this dish?

The spiciness of the dish can be adjusted according to personal preference by controlling the amount of green chilies and red chili powder added.

 Can I make this dish without onions and garlic?

Yes, you can omit onions and garlic from the recipe if desired.

The dish will still turn out flavorful.

 Is this dish suitable for vegans?

Yes, Tinde ki Sabji is entirely vegan as it contains no animal products.

 How long does it take to cook tinde ki sabji?

The cooking time may vary but generally takes around 20-25 minutes from start to finish.