Bharwan Tinda ( Stuffed Apple Gourds)

drprerna26April 25, 2017

Tinda, also known as Indian round gourd or Apple gourd, is easily digestible and has ample supplies of essential nutrients. 95% of its weight is water and 100 gms of tinda offers only 65 calories. Hence, tinda is low in calories and high in fibre . Fibres help delay absorption of sugar in body and lower blood sugar level. Tinda also offers antioxidant properties. With low fat and high fiber, it is effective in controlling blood pressure and other heart disorders.

So next time you see this beautiful tinda in market, do try this simple yet delicious stuffed tinda recipe .

Ingredients:

10-12 medium sized gourds
2-3 green chillies slit lengthwise
1 tbsp ginger garlic paste
2 onions sliced
3 medium sized tomatoes chopped roughly
1 tsp cumin seeds
1 tsp heaped coriander powder
1/2 tsp roasted cumin powder
1.5 tsp amchoor or dry mango powder
1/2 tsp black salt
1/2 tsp red chilli powder
1 tsp garam masala powder
1/4 tsp turmeric powder or haldi
2 tbsp sunflower or vegetable oil
Salt according to taste
Juice of half lemon
2 tbsp fresh coriander chopped

Method:

Peel all the gourds, remove the black part and make slits in a plus sign making sure not to cut the gourds all the way through.
Mix together coriander powder, cumin powder, mango powder, black salt, red chilli powder, 1/2 tsp garam masala, turmeric powder, and salt in a bowl.
Stuff gourds with spice mixture. Don’t worry if all the spice mix is not used, as we will use it later
Heat oil in a non stick deep pan or kadhai.
Add cumin seeds and when they splutter add green chillies to the pan and saute for 10 seconds.
Add stuffed gourds, cover and cook for 8-10 mins ,tossing once in a while.
Add ginger garlic paste ,cover again for 2-3 minutes.
Add sliced onions , and stir to mix.
Now add chopped tomatoes and mix.
Cover for 5 minutes.
Now the gourds will look a little brown and cooked.
Add left over spice mix, lemon juice, remaining garam masala, and half of chopped coriander. Toss to mix.
Cover and cook for 6-8 minutes.
Remove cover , mix well and serve hot garnished with remaining chopped coriander.
Serve hot with roti or paratha.