Tindora nu Shaak, Punjabi Bhindi & Baby Sweetcorn and Spinach with Garlic

Tindora nu Shaak, Punjabi Bhindi & Baby Sweetcorn and Spinach with Garlic

Tindora nu Shaak (Stir-Fried Gherkins)

Tindora (or tindli) are ivy gourds, gherkin-like vegetables that are delicious tossed with some spices, especially when juicy, fresh and tender. This is a brilliant vegetable accompaniment to any main dish.

Ingredients

  • 1 tablespoon olive oil
  • ¼ teaspoon black mustard seeds
  • pinch of asafoetida
  • 300g gherkins (tindora/tindli), thinly sliced
  • 1 teaspoon ground coriander
  • 1 teaspoon ground cumin
  • ¼ teaspoon ground turmeric
  • ½ teaspoon salt

Cooking Method

  1. Heat the oil in a kadai. Add the mustard seeds and asafoetida. When the seeds begin to splutter, add the sliced gherkins and saute on a low heat for 5-7 minutes.
  2. Add all the masala spices and the salt and cook on a high heat for 2-3 minutes.
  3. Remove from the heat when crisp.

186 kj; 45 kcals; 1g protein; 3g fat; 0.4g sat fat; 3g carbohydrates; 1,2g sugar; 0.6g fibre; 256mg sodium

Punjabi Bhindi (Stir-Fried Okra)

Visit a Punjabi home in the summer and you will not need to guess what’s cooking! Okra or lady’s fingers (bhindi) cooked in this simple manner add grace to the lunch table. And they are delicious with any curry and roti.

Ingredients

  • 500g okra (bhindi)
  • 1 tablespoon olive oil
  • ½ teaspoon cumin seeds
  • 3 large onions, thickly sliced
  • 1 green chilli, slit
  • ½ teaspoon red chilli powder
  • 1 teaspoon ground coriander
  • ¼ teaspoon ground turmeric
  • ½ teaspoon salt
  • ½ teaspoon mango powder (amchur)

Tindora nu Shaak, Punjabi Bhindi & Baby Sweetcorn and Spinach with Garlic

Cooking Method

  1. Trim the heads and tails of the okra, then cut into 5cm-long pieces. Slit each horizontally without cutting them into two.
  2. Heat the oil in a kadai and add the cumin seeds. Saute briefly, then add the onions and green chilli and saute for 30 seconds.
  3. Add the okra, then sprinkle on the chilli powder, coriander and turmeric. Mix well, cover, and cook over a low heat for 5-7 minutes, stirring occasionally. Add the salt and mango powder and cook for a further 2 minutes.

492 kj; 117 kcals; 5g protein; 4g fat; 0.5g sat fat; 16g carbohydrates; 10.7g sugar; 5.8g fibre; 265mg sodium

Baby Sweetcorn and Spinach with Garlic

If you like garlic this simple recipe is for you. It can be ready in a jiffy, though the taste lingers. As it’s very low in calories and carbs, you could have with rice and dal.

Ingredients

  • 1 tablespoon olive oil
  • 5-6 garlic cloves, sliced
  • ¼ teaspoon asafoetida
  • 2 green chillies, chopped
  • 375g baby sweetcorn, cut into small pieces
  • 125g spinach, blanched and pureed
  • 1 teaspoon garam masala powder
  • ½ teaspoon salt
  • ½ tablespoon lemon juice
  • 2 tablespoons chopped fresh coriander leaves

Tindora nu Shaak, Punjabi Bhindi & Baby Sweetcorn and Spinach with Garlic 1

Cooking Method

  1. Heat the oil in a kadai, add the garlic and saute until golden brown. Add the asafoetida and chillies and saute for 10 seconds.
  2. Add the baby sweetcorn, saute for 2 minutes, then add the spinach puree, garam masala and salt. Saute for a further 2 minutes.
  3. Sprinkle on the lemon juice and garnish with the coriander leaves.

268 kj; 64 kcals; 4g protein; 4g fat; 0.4g sat fat; 4g carbohydrates; 2.4g sugar; 2.7g fibre; 347mg sodium

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