Delicious spicy roasted tindora made with chili powder, cumin, coriander and garam masala goes well with bowl of rice. 
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.
Other roasted vegetables recipes are
Spicy Pan roasted Chayote squash
Spicy roasted Tindora/ Kovakka/ Ivy Gourd : Diabetic Friendly recipe
Ingredients
- 2 cups sliced Tindora/ Ivy guard
- ¼ teaspoon turmeric powder
- ½ teaspoon cumin powder
- ½ teaspoon chili powder
- ¼ teaspoon garam masala
- ½ teaspoon coriander powder
- ½ teaspoon salt
- 3 tablespoon olive oil
- 1 sprig curry leaves
- 1 lime sliced into thin rounds
Instructions
- 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.
Video
Nutrition
This is Swathi ( Dr. Ambujom Saraswathy Ph.D) 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.
Rocky says
Best tindli I have ever made - easy and tasty! This recipe is a keeper.
yuongbya says
A good diet for people with diabetes. Thank you for your post
Matt says
This looks absolutely delicious!
I’m gonna make it for my mum’s birthday on Saturday.
Also just wondered what’s you favorite guilty-pleasure dessert at the mo?
Keep up the great work:-)
Debra says
This sounds like something my husband would love! I am adding it to our menu for next week!
Kalsara says
I love the post, Thank you for this awesome post.
Chubskulit Rose says
This looks so good! I have never had this kind of pick-me-ups before, sounds so delicious!
Angela Ricardo Bethea says
I haven't heard of Ivy gourd nor ate one. I've never tried that one before but I bet it tastes great.
Ruth I says
This looks interesting. I like spicy dish, I am sure I would love this!
Carol Cassara says
That's really nice and I love that it's safe for diabetics as well. It's something that you can add to the menu when you're hosting a dinner party with friends! It looks SO SO good!
HEAthe says
I haven't herd of tindora before. It looks like cucumbers and French fries cooked. Diabetic friendly is always a good thing.
Lisa Martin says
I have never heard of this before. I wonder can you get it at any super market? This looks really good, I would love to try it.
Jenn says
Oh wow, this sounds amazing. I love trying new dishes and have been going out of my way to be adventurous. I'm not much of a cook but this i might have to try.
Marysa says
I don't know that I've ever had ivy gourd before. I love Indian food and this recipe sounds delicious. I'll see if I can find the ingredients at the Indian grocery store.
Terri Steffes says
It rather looks like our cucumber, but I take it that it tastes differently. I love trying new fruits and vegetables.
Tasheena says
This recipe looks delicious. The Mister is a huge fan of spicy foods. I can't wait to give this recipe a try.
valmg @ Mom Knows It All says
I've never heard of an ivy gourd before, or seen one in my local grocery stores. At a quick glance I thought they were little pickles!
Amber Myers says
I'd give these a try! I tend to enjoy foods that are spicy, so I'm sure I'd like them. My kids might even give it a taste!
Natalie says
I have never heard of tindora but I am so curious to try it now! This meal sounds absolutely delicious and I love Indian cuisine.
Teresa says
I have seen this in the grocer before and wondered if it is similar to a cucumber. This actually looks and sounds really delicious. My FIL is severely diabetic, so he would benefit from eating these.
robin rue says
That sounds really yummy. My brother is a diabetic, so I will have to share this with my SIL so she can make it for him.
Alli Smith says
I would love to try this dish! I like spicy foods and I'm going to see if I can find the tindora next time I'm grocery shopping. It looks so delicious.
Candy says
This is a totally different kind of meal we have never had before. Haven’t heard of this type of gourds before. Sounds really delicious