Authentic Tinde ki Sabji (Healthy Indian Ridge Gourd Curry)

MaBapu Foods 🔥 Authentic Tinde ki Sabji (Healthy Indian Ridge Gourd Curry) by Rajnish Saharan ↑ Swipe to start cooking Jump to section

Recipe Details Before you light the stove… ⏱️ 15 min Prep Time 🔥 20 min Cook Time 🍽️ 4 Servings MABAPU TM Vegetarian (Veg) Healthy Diet

What you'll need Fresh from the market 500 gram 500 g ridge gourd (tinda), washed and diced into 1‑cm cubes 2 tablespoon 2 tbsp mustard oil or cold‑pressed olive oil 1 teaspoon 1 tsp cumin seeds 0.5 teaspoon ½ tsp mustard seeds 1 1 medium onion, finely chopped 1 1 medium tomato, finely chopped 1 teaspoon 1 tsp ginger‑garlic paste 0.5 teaspoon ½ tsp turmeric powder +8 more in the full recipe ↗

MaBapu Foods Jump to a section Ingredients Instructions Nutrition Full recipe

01 Step Ingredient Preparation Wash the ridge gourd under running water, slice off the ends, and cut into 1‑cm cubes. Pat dry with a clean kitchen towel to prevent splatter when added to hot oil. (Safety: Keep fingers away from the...

02 Step Ingredient Preparation Finely chop the onion and tomato. Measure all spices and keep them within arm’s reach for a smooth cooking flow.

03 Step Tempering Place a heavy‑bottomed kadhai or deep skillet on medium heat. Add 2 tbsp mustard oil and let it warm until it shimmers. (Safety: Use a pot holder; oil can become very hot.)

04 Step Tempering Add 1 tsp cumin seeds and ½ tsp mustard seeds. When they start to crackle, swirl the pan gently to coat the seeds evenly.

05 Step Tempering Sprinkle ¼ tsp asafoetida (hing) and stir quickly; it releases a savory aroma that balances the gourd’s mildness.

06 Step Sautéing Aromatics Add the finely chopped onion to the pan. Stir continuously for 2–3 minutes until the onion turns translucent and begins to turn golden at the edges. This develops a sweet base flavour.

07 Step Sautéing Aromatics Stir in 1 tsp ginger‑garlic paste. Cook for another 30 seconds, watching for a fragrant sizzle. (Safety: Avoid splatter; keep a lid nearby.)

08 Step Sautéing Aromatics Add the chopped tomato and cook for 3–4 minutes until the tomato softens and the oil starts to separate from the mixture.

Per Serving Nutrition Breakdown 1 bowl (approximately 150g) 770.50 Calories per serving 9.31g Protein 106.73g Carbs 37.91g Fat Fiber 16.83g Sugar 7.88g Sodium 1026.75mg Cholesterol 0.00mg

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