| Prep: 15 mins | Cook: 20 mins – 25 mins | Difficulty: Medium | Serves: 6 |
| kcal | fat | saturates | carbs |
| 148 | 9g | 1g | 18g |
| sugars | fibre | protein | salt |
| 6g | 3g | 3g | 0.75g |
I adore this Tinda Stir Fry recipe for so many reasons, and I’ve been excited to share it with you. The instant aroma from the sizzling mustard seeds, the heat of the green chilies contrasting the cool crunch of Apple gourds, and that final splash of Amchur powder, they all come together to make a dish that is wholesome, satisfying, and filled with flavors that transport me to times when I’d watch my mother skillfully navigate our kitchen back home. It’s that fusion of my Nigerian roots and Atlanta upbringing that makes this unique blend of taste and cravings come alive.
Nutritional Benefits of the Tinda Stir Fry
I have always been particularly vehement about how food and health share an extricable bond. You’d be surprised by the health benefits this Tinda Stir Fry packs. Tindas, or Apple gourds, are known for their high water content and they are a great source of dietary fiber. Research suggests that they can help lower cholesterol levels and promote a healthy heart. When combined with onions and garlic, the dish not only adds an extra punch to your taste buds but also boosts your immunity.
The spices like turmeric and red chili powder are more than just flavor agents. Turmeric, for instance, has anti-inflammatory and antioxidant benefits, while red chili powder can improve your metabolic health. Regardless of whether you’re cooking for health, flavor, or both, this recipe has it all.
Foods to Pair with Your Tinda Stir Fry
The Tinda Stir Fry is a vibrant dish that stands well on its own, but is also a fantastic accompaniment with other meals. Try it with Chicken Tikka Masala or Indian-spiced Rice for a satisfying main meal. If you’re looking to keep things light, a simple lentil soup pairs beautifully as well.
Whatever you choose to serve this with, I am confident that this Tinda Stir Fry will hold its own. As a lawyer, I spend a lot of time in logic and legalese, but in the kitchen, I find joy in experimenting with different flavors and ingredients. The beauty of this recipe is its versatility – making it a much-loved staple in my Afro-Southern cooking arsenal. Try it for yourself, and see how this humble dish can be a standout in its simplicity.
What You’ll Need
- 6 medium-sized Tindas (Apple gourds)
- 2 tablespoons Olive oil
- 1 teaspoon Mustard seeds
- 2 Green chilies, finely chopped
- 1 teaspoon Turmeric powder
- 1 teaspoon Red chili powder (or to taste)
- 2 teaspoons Coriander powder
- 1 teaspoon Amchur (Dry Mango Powder)
- 1 teaspoon Garam masala (Indian spice blend)
- 6 cloves Garlic, minced
- 1 tablespoon Ginger, grated
- 2 medium-sized Onions, finely chopped
- 2 medium-sized Tomatoes, finely chopped
- Salt to taste
- Fresh coriander leaves for garnish
Method
Step One
First, wash and peel the Tindas (Apple gourds). Cut them into half or quarter pieces depending on their size.
Step Two
In a pan, heat the Olive oil over medium flame. Add the Mustard seeds and allow them to crackle.
Step Three
Add the finely chopped Green chilies, minced Garlic and grated Ginger into the pan. Saute it for a few seconds.
Step Four
Now, add the finely chopped Onions into the pan and stir-fry them until they turn golden brown.
Step Five
Add the chopped tomatoes and cook until they become soft and mushy.
Step Six
Now, add the Turmeric powder, Red chili powder, Coriander powder, Amchur (Dry Mango Powder) and Garam masala. Stir well to mix the spices with the vegetables.
Step Seven
Add the prepared Tindas (Apple gourds) to the pan. Add Salt to taste and mix well so that all the Tindas are coated with the spices. Cover the pan and cook it on a low flame.
Step Eight
Stir it occasionally and cook till the Tindas are tender and all the flavors are well absorbed. This may take around 15-20 minutes.
Step Nine
Once the Tindas are cooked perfectly, turn off the flame. Garnish with fresh Coriander leaves before serving.
Step Ten
Enjoy your Tinda Stir Fry as a side dish with Rotis or any Indian bread of your choice.
