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Tendli Bhaat

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Ingredients

Adjust Servings:
200-250 g tendli – sliced vertically
1.5 cup ambe mohur rice
3 cup water for cooking rice – soaked and rinsed
1 tbsp fresh yogurt (optional)
2 tbsp oil
1 tsp mustard
2 small tej patta
½ in ginger - chopped
1 - 2 green chilies - chopped
1 pinch asafoetida
¼ tsp turmeric powder
½ tsp red chili powder
3 tsp goda masala
10 - 12 whole cashews
2 - 3 tbsp coriander leaves - chopped
1 tbsp groundnuts
salt to taste

Nutritional information

1100
calories
94.15 g
carbohydrates
66.56 g
protein
76.37 g
fat
2854 mg
sodium
123 mg
cholesterol

Tendli Bhaat

Features:
  • Veg
Cuisine:
  • 20 mins
  • Serves 2
  • Easy

Ingredients

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Tendli bhaat is a truly spicy rice dish that is not only fun to eat, but very healthy. The inbuilt flavor of the dish does a wonderful job masking the bland flavor of the tendli, a type of vine gourd that is native to tropical climates. This dish is actually a bit more spice filled than your typical Indian cuisine. The rice is cooked using sautéed spices, but the entire dish is seasoned using an aromatic spice powder. This further enhances all the spices in the dish, making this a true watery mouthful.

Health Benefits

Tendli, more commonly known as, ivy gourd is a fantastic addition to any healthy diet. It has been a staple of Ayurvedic medicine for thousands of years where it is primarily used as a treatment for diabetes. But the power of this plant doesn’t stop there. Ivy gourd also helps to prevent obesity due to naturally possessing an anti-adipogenic agent. It also is rich in iron which helps to combat fatigue and guarantee red blood cell production.

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How to make Tendli Bhaat

  • Heat oil in a pressure cooker.
  • Add mustard seeds.
  • Add 2 small bay leaves and stir.
  • Add groundnuts.
  • Add chopped ginger and green chilies.
    • Sauté till the raw ginger aroma dissipates.
  • Add the tendli slices and stir.
    • Sauté for 3-4 minutes on a low to medium flame.
  • Add turmeric powder, red chili powder, goda masala, and a pinch of asafoetida.
    • Stir very well.
  • Add the rice.
    • Stir and sauté for a minute.
  • Add cashews and fresh curd.
    • Note: adding curd is optional – you can choose to skip it.
  • Add water and season with salt to taste.
  • Stir very well.
  • Bring the rice mixture to a boil without a lid.
  • Cover the pressure cooker with its lid and pressure cook rice at a medium temperature for 2 whistles.
  • Open the lid and add the coriander leaves.
  • Gently mix the coriander leaves with the rice.
  • Serve tondli bhaat plain or with a side raita or yogurt or with some pickle.

Trivia

Tendli is also known as the scarlet gourd.

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