Tinde ki Sabzi | Punjabi Tinda Masala
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.
Equipment
- Wok
- Spatula
Ingredients
- 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