Tendli aloo sabzi




Tendli Aloo Ki Sabji (Ivalay Aloo Ki Sabji)

Tendli, also known as ivy gourd or tindora, is a popular vegetable in Indian cuisine. Here's a simple recipe for Tendli Aloo Ki Sabji:


Ingredients

- 250g tendli, sliced

- 2 medium potatoes, diced

- 1 medium onion, chopped

- 1 teaspoon turmeric powder

- 1 teaspoon red chili powder

- Salt, to taste

- 2 tablespoons oil


Instructions

1. Heat oil in a pan 

2. Add chopped onion and sauté until translucent.

3. Add diced potatoes and sliced tendli. Mix well.

4. Add turmeric powder, red chili powder, Mix well.

5. Add salt as per taste.

6. Add a little water and cover the pan. Cook until the potatoes and tendli are tender.

7. Garnish with fresh cilantro and serve hot with roti or rice.


Tips

- You can add other spices or ingredients like garlic or ginger paste to enhance the flavor.

- Adjust the spice levels according to your preference.

- You can also add a pinch of asafoetida (hing) for extra flavor.


Tendli (Ivy Gourd) is a nutrient-rich vegetable with several health benefits. Here are some of its key nutritional benefits:


Nutritional Value (per 100g serving)

- *Calories*: 20-25 kcal

- *Protein*: 1-2 g

- *Fiber*: 2-3 g

- *Vitamin C*: 20-30 mg

- *Vitamin A*: 10-15% of the Daily Value (DV)

- *Potassium*: 5-10% of the DV

- *Antioxidants*: Rich in polyphenols and flavonoids


Health Benefits

1. *Antioxidant properties*: Tendli's antioxidants help protect against oxidative stress and inflammation.

2. *Supports digestion*: High fiber content promotes healthy digestion and bowel movements.

3. *May help manage blood sugar*: Tendli's fiber and antioxidants may help regulate blood sugar levels.

4. *Supports immune function*: Vitamin C content boosts immunity and fights off infections.

5. *May support weight loss*: Low in calories and high in fiber, tendli can help with weight management.


Other Benefits

- May help reduce inflammation and improve skin health

- Supports eye health due to its vitamin A content

- Can be beneficial for heart health due to its potassium content


Tendli is a nutritious and versatile vegetable that can be a great addition to a balanced diet!

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