Tindora/ Kovakka/ Ivy Gourd is one of the vegetables that I usually buy from Indian store because I read that it can help to control blood sugar level for diabetics. As my hubby is diabetic, he likes to eat veggies and lot of protein. I usually make a stir fry tindora/ kovakka. Hubby suggested why not try this Spicy roasted tindora/ kovakka/ Ivy gourd for a change.
You must listen to hubby at least sometime isn’t, so I decide to make this baked version of tindora. This is simple, when I make curries I like to slice tindora in rounds as when you stir them its seeds will comes out. Since you are baking and not going to stir them more often, so sliced them vertically.
Ivy gourd, also known as scarlet gourd, tindora, and kowai fruit, is a tropical vine. It grows primarily in tropical climes and mainly used in Asian cuisines like Indian, Thai and Vietnamese. Ivy gourd has been classified as a herb in Thai and ayurvedic medicine. The parts used in diabetes treatment are the leaves, but the primary use of ivy gourd is culinary, and it is considered a vegetable. Ivy gourd contains beta-carotene, a major Vitamin A source essential for good eyesight; and Vitamin C which helps prevent common cold and flu. It is also considered a good source of protein and fiber. In traditional medicine, the fruits have been used to treat leprosy, fever, asthma, bronchitis and jaundice.
Some results say that consuming 50 gm of ivy gourd daily could help keep blood sugar under control, still it requires more data. Some research also supports its use as an antioxidant, anti-hypoglycemic agent and immune system modulator. The fruit is also known to have anti-histamine properties. You can find Ivy gourd/ Kovakka in Indian store as well as Fiesta stores.
Once to get the vegetables pat dry and add spices and olive oil and salt, I roast them in the oven. I roasted along with lime slices, you can skip that if you want. But they are delicious.
If you try this recipe, please let me know how it turned out for you. You can dial back or forward red chili powder if you want.
Spicy roasted Tindora/ Kovakka/ Ivy Gourd : Diabetic Friendly recipe
- 2 cups sliced Tindora/ Ivy guard
- ¼ tsp turmeric powder
- ½ tsp cumin powder
- ½ tsp chili powder
- ¼ tsp garam masala
- 1/2 teaspoon coriander powder
- ½ tsp salt
- 3 tablespoon olive oil
- 1 sprig curry leaves
- 1 lime sliced into thin rounds
- First wash and pat dry the tindora then slice 2-inch pieces
- In a bowl add sliced tindora and all the spices and olive oil and curry leaves and mix everything and set aside.
- Pre-heat oven to 400F/ 205C
- In a baking sheet lined with non-stick foil and spread the spiced tindora into single layer.
- Bake it for 30-35 minutes until everything cook through.
- Enjoy with bowl of rice.
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This is Swathi ( Ambujom Saraswathy) from Zesty South Indian Kitchen who loves to explore cuisines from all over the world. Whenever possible I try to to give an Indian touch to several of the world cuisine, and has weakness for freshly baked bread. All the recipes you see here are created by me and approved after taste-test by my family.