Tendli Aur Matki Subzi

Tendli Aur Matki Subzi

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tendli matki sabzi recipe | ivy gourd vegetable | tendli sprouts bhaji | healthy tendli sabzi |

tendli matki sabzi is a nourishing addition to most healthy Indian menus. Learn how to make ivy gourd vegetable.

Chock full of nutrients, this tendli sprouts bhaji is an easy preparation of tendli and matki in a traditional manner, with usual taste-givers like onions, green chillies, tomatoes and spice powders.

Getting the matki sprouts ready takes time, but once done the healthy tendli sabzi is easy and quick to make and serve.

To make tendli aur matki sabzi, heat the oil in a non-stick kadhai and add the cumin seeds. When the seeds crackle, add the onions and green chillies and sauté on a medium flame for a minute or till the onions turn translucent. Add the tendli, matki, turmeric powder, chilli powder, coriander-cumin seeds powder, salt and ½ cup of water and mix well. Cover with a lid and cook on a medium flame for 8 to 10 minutes, while stirring occasionally. Add the tomatoes and coriander, mix well and cook for another minute. Serve hot.

What makes this ivy gourd vegetable unique is the combination of tendli and sprouts, which offers calcium, protein and iron in one tasty package; and the addition of tomatoes towards the end of the cooking process, which retains its crunch and juiciness to a great extent.

This tendli sprouts bhaji can be enjoyed by those on weight loss regime, PCOS, heart patients, diabetics and all others who aim to eat healthy and have a healthy lifestyle.

Tips for tendli aur matki sabzi. 1. Cut the medium sized roundels of tendli. 2. The sprouts after cooking must be slightly crunchy and not mushy. 3. Matki sprouts can be replaced with moong sprouts as a variation. Learn how to make moong sprouts.

Learn how to make tendli matki sabzi recipe | ivy gourd vegetable | tendli sprouts bhaji | healthy tendli sabzi | with step by step photos below.

Tendli Aur Matki Subzi recipe - How to make Tendli Aur Matki Subzi

Preparation Time:    Cooking Time:    Total Time:     Makes 6 servings
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Ingredients


For Tendli Aur Matki Subzi
1 cup tendli (ivy gourd) , cut into roundels
1 cup sprouted matki (moath beans)
2 tsp oil
1/4 tsp cumin seeds (jeera)
1/4 cup chopped onions
1 tsp finely chopped green chillies
1/4 tsp turmeric powder (haldi)
1/2 tsp chilli powder
1 1/2 tsp coriander-cumin seeds (dhania-jeera) powder
salt to taste
1/4 cup chopped tomatoes
2 tbsp finely chopped coriander (dhania)

Method
For tendli aur matki subzi

    For tendli aur matki subzi
  1. To make tendli aur matki subzi, heat the oil in a non-stick kadhai and add the cumin seeds.
  2. When the seeds crackle, add the onions and green chillies and sauté on a medium flame for a minute or till the onions turn translucent.
  3. Add the tendli, matki, turmeric powder, chilli powder, coriander-cumin seeds powder, salt and ½ cup of water and mix well. Cover with a lid and cook on a medium flame for 8 to 10 minutes, while stirring occasionally.
  4. Add the tomatoes and coriander, mix well and cook for another minute.
  5. Serve the tendli aur matki subzi hot.
Nutrient values (Abbrv) per serving
Energy59 cal
Protein3 g
Carbohydrates7.6 g
Fiber0.7 g
Fat1.8 g
Cholesterol0 mg
Sodium5.1 mg

Reviews

Tendli Aur Matki Subzi
 on 07 Oct 14 03:57 PM
5

Fab recipe!! and fantastic use of matki with tendli...I often carry this vegetable in my tiffin...and my colleagues too love it...thanks Tarla Dalal!
Tendli Aur Matki ki Subzi
 on 15 May 14 05:32 PM
5

A very unique combination of vegetable and sprout.. but to my surprise.. it was interestingly delicious.. i loved the crunch from the matki sprouts... and the tang from the tomatoes makes this dish even more appetizing..