tendli matki sabzi recipe | ivy gourd vegetable | tendli sprouts bhaji | healthy tendli sabzi |
by Tarla Dalal

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 with step by step photos below.

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

For Tendli Aur Matki Subzi
1 1/2 cups thinly sliced tendli (ivy gourd)
1 cup sprouted matki (moath beans)
2 tsp oil
1/4 tsp cumin seeds (jeera)
1/2 cup chopped onions
1/2 cup chopped tomatoes
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
2 tbsp finely chopped coriander (dhania)

Method
For tendli aur matki subzi

To make tendli aur matki subzi, 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 tomatoes, mix well and cook for another minute.
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.
Serve the tendli aur matki subzi hot.

Nutrient values (Abbrv) per serving

Energy	64 cal
Protein	3.6 g
Carbohydrates	8.5 g
Fiber	1 g
Fat	1.9 g
Cholesterol	0 mg
Sodium	13.9 mg

Click here to view calories for Tendli Aur Matki Subzi

Tendli Aur Matki Subzi recipe with step by step photos

like tendli matki sabzi recipe

like tendli matki sabzi recipe | ivy gourd vegetable | tendli sprouts bhaji | healthy tendli sabzi | then do try other tendli recipes also:
- tendli bhaat recipe | Maharashtrian tendli bhaat | ivy gourd rice |
- tendli batata nu shaak recipe | aloo tendli sabzi | Gujarati style tindora batata nu shaak | tendli masala | ivy gourd potato vegetable |

what is tendli matki sabzi recipe made of?

See the below image of list of ingredients for making tendli matki sabzi.

how to make tendli matki sabzi recipe

To make tendli matki sabzi recipe | ivy gourd vegetable | tendli sprouts bhaji | healthy tendli sabzi | heat 2 tsp oil in a non-stick kadhai.
Add ¼ tsp cumin seeds (jeera).
When the seeds crackle, add ½ cup chopped onions. Onions are one of the first ingredients added in the tempering process. As they saute, they release their sugars and flavorful compounds, forming the base for the entire dish.

Add 1 tsp finely chopped green chillies.
Sauté on a medium flame for a minute or till the onions turn translucent.
Add ½ cup chopped tomatoes. Tomatoes bring a touch of natural sweetness and a hint of tartness that balances the earthy flavors of tendli (ivy gourd) and matki (moth beans). This creates a more complex and interesting flavor profile.
Mix well and cook for another minute.
Add ¼ tsp turmeric powder (haldi). Turmeric has a vibrant yellow color that gives the sabzi a warm, inviting appearance. Turmeric is known for its curcumin content, which has anti-inflammatory properties.

Add ½ tsp chilli powder.
Add 1½ tsp coriander-cumin seeds (dhania-jeera) powder.
Mix well.
Add 1½ cups thinly sliced tendli (ivy gourd). Tendli is the primary vegetable in the recipe. It provides a slightly crunchy texture and a mild, slightly sweet flavor that pairs well with the spices and other ingredients. Tendli is a good source of vitamins and minerals, including fiber, vitamin C, and potassium. It adds a healthy element to the dish.
Add 1 cup sprouted matki (moath beans). Matki, also known as moth beans, are a great source of plant-based protein. They add a significant protein punch to the dish, making it a more well-rounded meal. Matki is also rich in fiber, which aids digestion and keeps you feeling fuller for longer.

Add salt to taste.
Add ½ cup of water.
Mix well.
Cover with a lid and cook on a medium flame for 8 to 10 minutes, while stirring occasionally.
Add garnish with coriander leaves.

Serve the tendli matki sabzi recipe | ivy gourd vegetable | tendli sprouts bhaji | healthy tendli sabzi | hot.

pro tips to make tendli matki sabzi recipe

Choose young, tender tendli for the best texture. Avoid thick or mature ones, which can be bitter.
Instead of matki you can also use moong sprouts to make this recipe.
Do not overcook the sabzi. Tendli cooks quickly. Overcooking makes it mushy. Aim for a slight crunch.
A squeeze of lemon juice or a touch of lemon zest can brighten up the flavors.

Mruga D

on 07 Oct 14 03:57 PM

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!

Foodsie

on 15 May 14 05:32 PM

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..