Tinde ki Sabzi | Punjabi Tinda Masala (Also a Low Potassium Recipe)

This Tinde ki Sabzi has become a regular dish on our family menu, both by accident and later by compulsion. Whatever the reason, we have come to enjoy this Punjabi-Sindhi Tinda Masala very much.

North Indians are very fond of Tinda (Apple Gourd or Indian Round Gourd). However, this vegetable is rarely used in South Indian cooking, if at all. The first time I tasted this vegetable was when my neighbour Reema shared Tinde ki Sabzi that she made with me. It was love at first bite. 🙂

When I first tasted this Tinde Masala, I liked how every day masalas were used to elevate an otherwise bland water-based vegetable to a delicious dish. As a bonus, this dish is also light on the stomach and low on calories (64 kcals in one generous serving).

Tips to Adapt Tinde ki Sabzi for a Low Potassium, Indian Renal Diet (Kidney Diet)

Early this year, a family member was diagnosed with Chronic Kidney Disease and one of the vegetables that he is allowed to eat is Tinda under the low-potassium renal diet regime. So this water-based vegetable is made at least once a week in my home.

I make Tinde ki Sabzi as is given in recipe because we have a moderate restriction on potassium. However, you can easily adapt this recipe to make it a very low potassium to meet restrictions placed by a strict Renal Diet (Kidney Diet) using the tips given below:

• Omit only the onion to reduce the Potassium to 93 mg per serving.
• Omit only the tomato to reduce the Potassium to 76 mg per serving.
• Omit both Tomato and Onion to really reduce the Potassium to  49 mg per serving.
• Omit the salt and increase Amchur to 1 tsp to reduce Sodium content as well.
• Ensure you are using pure Amchur powder and not one that has Kala Namak or Black Salt in it.
• Serve Tinde ki Sabzi with Rice Flour Roti for a delicious, filling low potassium meal.

Do note that I am not a qualified or trained dietician or nutritionist. I am trying and posting low potassium recipes that have worked well for the person under my care. Please consult your renal dietician before using any of the recipes.

How to Make Punjabi Tinda Masala | Tinde Ki Sabzi

1. Getting the Tinde Ready
   1. Cut 250 gms of Tinde into bite-sized pieces. If the Tinde are small, you can just quarter them.
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   2. Set aside.
2. Making the Tinde ki Sabzi
   1. In a wok, over high flame, heat 1 tbsp mustard oil till smoking point. If you are using any other vegetable oil, just heat it over medium flame.
   2. Lower the flame to low and let the mustard oil cool a bit. This is ONLY if you are using mustard oil.
   3. Increase the flame to medium-high.
   4. Add 1 tsp cumin seeds and stir-fry till it changes colour.
   5. Add 2 large pinches of asafoetida and mix well. Omit this step for a gluten-free version.
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   6. Add 1/2 cup finely chopped onions and stir-fry till they are translucent.
   7. Add 1/2 tsp ginger-garlic paste and mix well.
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   8. Add 1/2 cup finely chopped tomato and stir-fry till the tomato pieces soften.
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   9. Add 1/2 tsp coriander powder, 1/4 tsp cumin powder, 1 tsp red chilli powder (I used 1/2 tsp Kashmiri Chilli Powder and 1/2 tsp Spicy red chilli powder), and 1/4 tsp turmeric. Mix well.
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   10. Add the chopped Tinde and mix well.
   11. Add 3/4 cup water and some salt. If you have a salt restriction (low sodium diet) and/or are on a kidney diet, do not add salt or add very little of it. Increase the amount of amchur we will add later in the process. 
   12. Cover and cook over medium heat till the Tinde are cooked through and are translucent.
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   13. If you wish, add 1/2 tsp of amchur powder and mix well. 
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   14. Garnish with 2 tbsp of finely chopped coriander leaves.
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3. Serve hot Tinde ki Sabzi with rotis or phulkas (or Rice Flour Roti | Rice Bhakri for a Kidney Diet).

Recipe for Punjabi Tinde Ki Sabzi | Tinda Masala

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Tinde ki Sabzi | Punjabi Tinda Masala

Aruna

This Punjabi Tinde ki Sabzi, sometimes also called Tinda Masala, is a much loved dish in North India. As a bonus, this is also a low-potassium dish that is perfect for a Renal Diet followed by people with Kidney disease.

5 from 1 vote

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Prep Time 10 minutes mins

Cook Time 20 minutes mins

Course Accompaniment, Dinner, Lunch

Cuisine Indian, Kidney Diet or Renal Diet, Punjabi, Sindhi, Vegan, Vegetarian

Servings 4 People

Calories 64 kcal

Equipment

• Wok
• Spatula

Ingredients

  

1x2x3x

• 250 gms Tinda (Apple Gourd)
• 1/2 Cup Onion (Finely Chopped)
• 1/2 Cup Tomato (Finely Chopped; Omit for Renal Diet)
• 1/2 tsp Ginger Garlic Paste
• 3/4 Cup Water

Dry Masalas

• 1 tsp Chilli Powder
• 1 tsp Coriander Powder
• 1/2 tsp Cumin Powder
• 1/4 tsp Turmeric
• 1/2 tsp Amchur (Dry Mango Powder, Optional)
• Salt to Taste (Omit for Low Sodium Diet)

For Tempering

• 1 tbsp Mustard Oil
• 1 tsp Cumin Seeds

For Garnish

• 2 tbsp Coriander Leaves

Instructions

 

Getting the Tinde Ready

• Cut 250 gms of Tinde into bite-sized pieces. If the Tinde are small, you can just quarter them. Set aside.

Making the Tinde ki Sabzi

• In a wok, over high flame, heat 1 tbsp mustard oil till smoking point. If you are using any other vegetable oil, just heat it over medium flame.
• Lower the flame to low and let the mustard oil cool a bit. This is ONLY if you are using mustard oil.
• Increase the flame to medium-high.
• Add 1 tsp cumin seeds and stir-fry till it changes colour.
• Now add 2 large pinches of asafoetida and mix well.
• Next, add 1/2 cup finely chopped onions and stir-fry till they are translucent.
• Add 1/2 tsp ginger-garlic paste and mix well.
• Now, add 1/2 cup finely chopped tomato and stir-fry till the tomato pieces soften.
• Add 1/2 tsp coriander powder, 1/4 tsp cumin powder, 1 tsp red chilli powder (I used 1/2 tsp Kashmiri Chilli Powder and 1/2 tsp Spicy red chilli powder), and 1/4 tsp turmeric. Mix well.
• Add the chopped Tinde and mix well.
• Add 3/4 cup water and some salt.
• Cover and cook over medium heat till the Tinde are cooked through and are translucent.
• If you wish, add 1/2 tsp of amchur powder and mix well.
• Garnish with 2 tbsp of finely chopped coriander leaves.
• Serve hot Tinde ki Sabzi with rotis or phulkas.

Notes

For a Renal Diet (Kidney Diet) followed by people suffering from Kidney disease:

• Omit the tomato to reduce the Potassium to  76 mg per serving.
• Omit Tomato and Onion to really reduce the Potassium to  49 mg per serving.
• Omit the salt and increase Amchur to 1 tsp to reduce Sodium content as well.
• Ensure you are using pure Amchur powder and not one that has Kala Namak or Black Salt in it.

Nutrition

Calories: 64 kcalCarbohydrates: 6 gProtein: 2 gFat: 4 gSaturated Fat: 1 gPolyunsaturated Fat: 1 gMonounsaturated Fat: 2 gSodium: 181 mgPotassium: 121 mgFiber: 1 gSugar: 1 gVitamin A: 328 IUVitamin C: 15 mgCalcium: 36 mgIron: 1 mg

Keyword Tinda Masala, Tinda Sabzi, Tinde ki Sabzi

Tried this recipe?Do let me know how you liked it @aahaaram or tag #aahaaram!