Tendli Aur Matki Subzi
by Tarla Dalal
Added to 60 cookbooks
This recipe has been viewed 59341 times
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.
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.
Tendli Aur Matki Subzi recipe with step by step photos
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like tendli matki sabzi recipe | ivy gourd vegetable | tendli sprouts bhaji | healthy tendli sabzi | then do try other tendli recipes also:
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See the below image of list of ingredients for making tendli matki sabzi.
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To make tendli matki sabzi recipe | ivy gourd vegetable | tendli sprouts bhaji | healthy tendli sabzi | heat 2 tsp oil in a non-stick kadhai.
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Add ¼ tsp cumin seeds (jeera).
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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.
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Add 1 tsp finely chopped green chillies.
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Sauté on a medium flame for a minute or till the onions turn translucent.
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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.
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Mix well and cook for another minute.
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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.
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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.
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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.
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Add ½ tsp chilli powder.
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Add 1½ tsp coriander-cumin seeds (dhania-jeera) powder.
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Add salt to taste.
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Add ½ cup of water.
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Mix well.
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Cover with a lid and cook on a medium flame for 8 to 10 minutes, while stirring occasionally.
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Serve the tendli matki sabzi recipe | ivy gourd vegetable | tendli sprouts bhaji | healthy tendli sabzi | hot.
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Choose young, tender tendli for the best texture. Avoid thick or mature ones, which can be bitter.
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Instead of matki you can also use moong sprouts to make this recipe.
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Do not overcook the sabzi. Tendli cooks quickly. Overcooking makes it mushy. Aim for a slight crunch.
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A squeeze of lemon juice or a touch of lemon zest can brighten up the flavors.
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Accompaniments
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 |
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