Tindora curry, also known as ivy gourd curry or kundru sabzi, is a simple yet delightful dish that holds a cherished place in Indian home kitchens. Made with tindora (ivy gourd), spices, and sometimes a touch of coconut or peanuts, this curry strikes the perfect balance between earthy flavors and light, refreshing taste. It is a common preparation in many Indian households, particularly in states like Gujarat, Maharashtra, Andhra Pradesh, and Karnataka, where tindora is grown abundantly.
The history of tindora as a vegetable dates back centuries in tropical Asia, where it has been cultivated both for its culinary and medicinal uses. Known scientifically as Coccinia grandis, tindora is considered a versatile vegetable that adapts easily to a variety of cooking styles. While in North India it is often stir-fried with potatoes or stuffed with masala, in the South it is frequently prepared as a dry curry with coconut or as a part of mixed vegetable dishes. Over time, this humble green vegetable has found global appreciation as more people discover its mild flavor and health benefits.
Culturally, tindora curry represents the heart of home-cooked Indian food—nourishing, affordable, and made with love. Unlike restaurant-style gravies that are heavy on cream and oil, tindora curry is usually light and wholesome, making it perfect for daily meals. It is enjoyed with chapati, phulka, paratha, or steamed rice, often accompanied by a simple dal for a balanced thali. What makes this dish special is its adaptability; it can be cooked in numerous ways depending on regional preferences and available ingredients, ensuring that every family has its own unique recipe.
The simplicity of tindora curry is what gives it charm. The vegetable has a naturally mild taste that easily absorbs the flavors of spices like cumin, coriander, turmeric, and chili. Adding crushed peanuts, sesame seeds, or grated coconut can give the curry extra richness and texture, making it both comforting and satisfying. Whether served as part of a weekday lunch or dinner, tindora curry proves that even the simplest vegetables can be transformed into something truly delicious with the right blend of spices.
Tindora Curry Ingredients
Serves: 4 people
- Tindora (ivy gourd) – 300 g (washed and thinly sliced lengthwise)
- Onion – 1 (finely chopped)
- Tomato – 1 (chopped)
- Green chilies – 2 (slit lengthwise)
- Ginger-garlic paste – 1 tsp
- Cumin seeds – 1 tsp
- Mustard seeds – ½ tsp
- Turmeric powder – ½ tsp
- Red chili powder – 1 tsp
- Coriander powder – 1 tsp
- Cumin powder – ½ tsp
- Garam masala – ½ tsp
- Grated coconut or crushed roasted peanuts – 2 tbsp (optional for richness)
- Oil – 2 tbsp
- Salt – to taste
- Fresh coriander leaves – 2 tbsp (chopped, for garnish)
Steps
- Wash tindora thoroughly and slice them lengthwise into thin strips.
- Heat oil in a pan and add mustard seeds and cumin seeds. Let them crackle.
- Add chopped onions and sauté until golden brown.
- Stir in ginger-garlic paste and green chilies, cooking until the raw smell disappears.
- Add chopped tomatoes and cook until they soften and release oil.
- Mix in turmeric, red chili powder, coriander powder, and cumin powder. Sauté the spices briefly.
- Add the sliced tindora and stir well so that the spices coat them evenly.
- Cover the pan and cook on low flame for 10–12 minutes, stirring occasionally to prevent sticking.
- Once tindora is tender, sprinkle garam masala and add grated coconut or crushed peanuts for extra flavor.
- Mix everything well and cook for another 2–3 minutes.
- Garnish with fresh coriander leaves and serve hot with chapati, paratha, or steamed rice.
Health Benefits
Tindora is a nutrient-rich vegetable with numerous health benefits. It is low in calories and high in dietary fiber, making it excellent for digestion and weight management. Its antioxidant properties help protect the body from free radicals, while its moderate carbohydrate content makes it a good choice for people with diabetes, as it helps regulate blood sugar levels. Tindora is also a source of vitamins A and C, which support eye health and immunity, along with minerals like iron and potassium that contribute to overall wellness. Including tindora curry in your meals not only adds variety but also ensures you’re eating something wholesome and nourishing.
Kitchen Tip: For a quicker version, cook tindora in a pressure cooker with just one whistle, then sauté with spices to reduce cooking time while retaining flavor.