Ivy Gourd is a medicinal vegetable with Anti-Diabetic and Anti-Hypertensive effects
Ivy Gourd is a perennial climber that grows very fast. It is also known as Tindora, Kundru, Dondakaya, Tendli in various parts of the world and scientifically termed as Coccinia Grandis. It is rich in antioxidants and has a positive effect against hyperglycemia and hypertension. Tender fruit of this plant is used as a vegetable and prepared as a curry, fried, or added to stews along with other vegetables.
Ivy Gourd has been used for centuries for both culinary and medicinal purposes across India, Africa, South East Asia, and in the Middle East. Its medicinal properties are well documented in Ayurvedic texts. Over the past decade, ivy gourd has also been extensively scientifically researched upon and has been proven to be beneficial against Diabetes Type 2. Per Ayurveda, it is known to balance the Kapha and Pitta Doshas. It has a bitter and pungent taste profiles and hence subsequent action on the body.
It is a rich source of Proteins, Iron, Calcium, Fiber, Vitamin C, and Beta-Carotene (Vitamin A). Ivy gourd also has a high concentration of bioactive compounds that impart its multitude of health benefits:
- Acts as an antibacterial against some pathogenic bacteria
- The leaves of the plant can also be used as a herbal tea for their rich alkaloid content
- Lowers blood sugar levels by 20% in Diabetic patients
- Has anti-carcinogenic and anti-allergic properties for its rich concentration of antioxidants
- Is anti-pyretic and can fight off high fevers
- Helps fight off respiratory disorders such as Asthma and Bronchitis with its high concentration of bioflavonoids
- Due to high pectin content, Ivy Gourd stimulates glucose oxidation and suppresses gluconeogenesis (generation of glucose from non-carbohydrates), hence helps to manage blood sugar levels.
- Helps to reduce the cholesterol levels.
- Supports healthy liver for its high flavonoid and bioactive compounds content.
Recipe Ivy Gourd Fry with Potatoes
This recipe of Ivy Gourd / Tindora is an Indian style stir-fry with potatoes (aloo). It has a crunchy texture and it is dry in nature. It goes well as a side along with other sweet or savory preparations. It also goes well with a Chapati or a Prantha. This recipe is rich in Iron, Calcium, and Antioxidants. It is great for Diabetics, for hypertension, and for pregnancy and new mothers. It is also one of immunity booster foods to add to your weekly menu.
It is an easy and quick turnaround with minimum preparation and simple ingredients.
Ingredients (Serves 4-5 people)
- 300 g Ivy Gourd / Tindora / Kundru / Dondakaya
- 3-4 Medium sized potatoes – cut thin along the length
- 3-4 cloves of Garlic (optional)
- 1 Medium sized onion – finely chopped (optional but recommended)
- Salt to taste
- 1 teaspoon Turmeric
- 1 teaspoon Coriander Powder
- A couple of Coriander leaves – finely chopped (for garnishing in the end)
- 2-3 tablespoons Mustard Oil
- 1 teaspoon Mustard seeds
Method of Preparation (30 mins)
- Wash and cut the Ivy Gourd along the length. Each piece of the gourd should be cut into 4 long pieces.
- Cut the potatoes thin along the length – almost same size as that of the gourd.
- Heat a pan. Add Mustard Oil. Once the oil is a little hot, add the mustard seeds.
- Let the seeds splutter and then add onions and garlic till they turn golden brown.
- Add salt, turmeric, and coriander powder as well.
- Now add the gourd and potatoes. Keep stirring for 2-3 mins.
- Now cover and keep the heat low.
- After 5 mins add 3-4 spoons of water and let it cook on low heat for 10-15 mins till the vegetable is mashed/softened. Keep stirring in between.
- Garnish with coriander leaves and serve with chapati, parantha, or rice.
- Enjoy with your meal!
We cook our dry vegetables in Cast Iron Pan or Kadhai as it is called in India. It is one of the simplest ways to enrich your food with Iron. Cast iron vessels are non-stick inherently and very easy to maintain. Additionally, food not only gets cooked fast (iron being a good conductor of heat) but also has a yummy taste that you will feel once you switch to cast iron cooking.