Soya chunks Tindora/Ivy gourd gravy (Low oil)
Usually I use ivy gourd/Tindora in stews or soups but here in this recipe I combined with soya chunks and cooked in the onion tomato gravy with indian spices. This gravy can be served with Indian breads.
Ivy gourd has been considered as a therapeutic herb in traditional Thai as well as Ayurvedic medication. The parts utilized in diabetes treatment include the leaves; It is an excellent source of protein and fiber.
Soya chunks – Nutri’s are extremely high in protein and essential for complete nutrition. It is proven a healthy food item for young as well as for old people. It is unproblematic food item, especially for diabetics and heart patients.
Yields: 3-4 servings
Preparation time: 20 minutes
Cooking time: 30 minutes
- Soya chunks-1/2cup
- Ivy gourd/tindoora-2cups
- Chilli powder-1tsp
- Coriander powder-1tsp
- Cumin powder-1tsp
- Salt- to taste
- Chopped coriander- a handful
- Lemon juice-to taste
- Chopped nion-1medium
- Chopped tomatoes-2medium
- Dates-2 (deseeded and chopped)
- Cinnamon-1inch stick
- Fennel seeds-1tsp
- Wash tindora discard the edges, halve them and set aside.
- Combine all the ingredients mentioned under ‘to grind’ in a blender/food processor and blend to smooth paste and set aside.
- Boil water in a saucepan, switch off the flame, add in soya chunks and let it sit 15-20 minutes. Then rinse through in cold water and drain completely.
- heat oil in a sauce pan add in sliced tindora and saute for 6-8 minutes/ until tender on a medium high flame.
- Then add the ground puree/paste and cook on a low flame for 3-4 minutes.
- Now stir in turmeric, chilli powder, coriander powder, cumin powder, salt and continue to cook by adding some water if the gravy is too thick.
- Once it comes to boil add soya chunks, milk and simmer for 4-5 minutes/until heated through.
- As the gravy thickens and reaches the desired consistency turn off the flame.
- Stir in lemon juice, garnish with coriander.
- Serve hot with:
- Spices can be personalised as per the taste.
Posted on June 29, 2015, in Indian, Side dish and tagged Protein rich Indian curry; Low calorie indian gravies; Soya recipes; Tindora health benefits. Bookmark the permalink. 20 Comments.