Scarlet Gourd/Tendli is rich in beta-carotene – beta carotene, like all carotenoids, is an antioxidant, the human body converts beta carotene into vitamin A.
In this recipe of tindora/tendli Masala Gravy, I melded the vegetable with the regular touch of delicious ingredients most commonly found in any Indian home kitchen.
The Recipe of Scarlet Gourd (Ivy Gourd/Kowai Fruit/ Tindora/ Tendli) Masala Gravy:
Quantity of scarlet gourd or tendli: 250 gm
Add 1/4 tsp. of mustard seeds in adequate quantity of warm, any mild-flavour vegetable oil; when the mustard seeds begin to crackle, add finely sliced pieces of a medium onion; when the onion slices turn translucent in texture, add finely sliced pieces of 2 medium tomatoes to the blend, smidgen the blend with salt – according to preference of taste; when the tomatoes pieces begin to melt, add the mix with slices of scarlet gourd, blend the vegetable mix with 1/4 -1/2 tsp. of aagri masala (this spice mix is fantastically flavourful and has a moderate level of pungency, or you can opt to add any other garam masala – according to preference of taste), 1/4 tsp. of turmeric powder and 1/4 tsp. of hing/asafoetida powder; blend the mix with adequate quantity of water for the tendli pieces to turn tender, cook the vegetable gravy until the water evaporates to turn the scarlet gourd pieces tender.
A tendli gravy which is mild-spicy and delicious.
Serving size: approx. 2
Spinach has a high nutritional value, especially when fresh, frozen, steamed, or quickly boiled. Spinach is a rich source of vitamin A, vitamin C, vitamin K, magnesium, manganese, iron and folate; and a good source of the B vitamins – riboflavin and vitamin B6, vitamin E, calcium, potassium, and dietary fiber.
Some Essential Nutritional Facts on Food Ingredients:
We need vitamin A for healthy skin and mucus membranes, our immune system, and good eye health and vision.
An antioxidant is a substance that inhibits the oxidation of other molecules; it protects the body from free radicals.
Hing/Asafoetida Powder: This spice is used as a digestive aid, in food as a condiment, and in pickling. It plays a critical flavoring role in North Indian vegetarian cuisine by acting as an umami enhancer.
Mustard seeds are very rich in phytonutrients, minerals, vitamins, and anti-oxidants.
(Source of Information: Wikipedia & http://www.medicalnewstoday.com )
Wishing You a Wonderful Day