Spiced Cashew Kundru Delight
Best for
Lunch
Dinner
Serves 1-2
Time: 30 mins
“Even if you don’t like the taste of kundru, try this chatpata kundru sabzi. This recipe has turned even the biggest skeptics into kundru fans!”
Ingredients
- 11/2 cups chopped kundru (ivy gourd), cut lengthwise
- 1/8 teaspoon turmeric powder1/4 cup water
Masala
- 2 tablespoons broken cashews
- 1/4 teaspoon mustard seeds
- 1/4 teaspoon cumin seeds
- 1 teaspoon curry leaves
- 1/4 teaspoon curry leaves
- 1/4 teaspoon finely chopped chili
- 1 tablespoon coriander powder
Other Ingredients
- 1/2 teaspoon rock salt
- 2 tablespoons grated coconut
Method
- Heat a pot, and add the kundru, turmeric powder, and water, stir and cover, then allow to cook for 15 minutes on low flame.
- Heat another pot and add the cashews, mustard seeds, and cumin seeds. Dry roast for 2 minutes on low flame until the cashews turn golden brown.
- Add the remaining masala ingredients to the spices, and dry roast for a few minutes.
- Transfer the roasted spices into a mortar and pestle, and crush slightly.
- Once the kundru is cooked, add the crushed masala to it. Cook for 5 minutes while stirring.
- Switch off the stove, add the other ingredients, and stir. Cover for 5 minutes.
- Serve warm with chapati and raita.
Benefits of the Recipe
- Low-Calorie Vegetable: Kundru (ivy gourd) is a low-calorie vegetable that provides essential nutrients like vitamins (A and C), fiber, and minerals.
- Turmeric’s Anti-Inflammatory Properties: Turmeric powder, with its active compound curcumin, adds not only color but also anti-inflammatory and antioxidant properties to the dish.
- Healthy Fats from Cashews: Cashews contribute healthy fats, including monounsaturated fats, which are good for heart health.
- Rich in Flavors: The combination of mustard seeds, cumin seeds, curry leaves, chili, and coriander powder creates a flavorful and aromatic profile, enhancing the overall appeal of the dish.
- Digestive Aid: Cumin seeds and curry leaves are known for their digestive properties, helping in the digestion of the meal.
- Minimally Processed Ingredients: The use of whole and minimally processed ingredients maintains the nutritional integrity of the dish.
- Vegan and Plant-Based: This recipe is suitable for vegans and those following a plant-based diet.
- Rock Salt for Sodium Control: The use of rock salt allows for flavor without excessive sodium intake, making it a heart-friendly option.
- Coconut’s Nutritional Value: Grated coconut adds a touch of sweetness and texture, providing dietary fiber and essential nutrients.
- Quick and Easy Preparation: The recipe’s straightforward method and easily available ingredients make it a convenient choice for a flavorful and nutritious meal.
Remember to consider individual dietary needs and preferences, and adapt the recipe accordingly. Enjoy this delightful and nutritious dish served warm with chapati and raita.
January 1, 2024
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