Curry of Apple Gourd & Yellow Courgette
Tinda is a summer vegetable and one reason I love it is because it is so light and easy on the stomach.
Its numerous health benefits include anti-inflammatory agents which control or prevent heart disease, blood pressure and cancer (prostate in particular); fiber content which aids digestion and carotene which slows down the ageing process.
In this recipe, I have tried to balance colours – green tinda, yellow courgette, red tomato and white onion.
one dish which instantly and deliciously provides you with 4 of your 5-a-day
This will go very well with any type of bread like roti, naan, or even plain sliced. I had mine with some ragi roti. You can also enjoy it with rice.
The following is my own kooky recipe, not a heritage one or family or grandma or any other associations!
1 Yellow Courgette
1 Tablespoon paste of ginger and garlic
6-8 Baris* (sun dried lentil dumplings)
1 Teaspoon cumin seeds
1 Teaspoon mustard seeds
1 Tablespoon fennel seeds
1 Teaspoon cumin powder
1 Tablespoon coriander powder
1 Teaspoon turmeric powder
1-2 Teaspoons chilli powder
2-3 Dry red chillies, broken
1 Teaspoon garam masala powder
1/2 Cup yoghurt (tart/sour/strong)
1 Tablespoon oil
Salt to taste
- Peel, wash and finely chop the onion.
- Wash and dice the tomato.
- Wash and chop the tinda in bite size pieces.
- Wash and chop the courgette same size as tinda.
- Dry roast the baris.
- In a small bowl, mix the cumin powder, coriander powder, chilli powder and turmeric powder. Add 1 tablespoon of water to make a paste. Set aside.
- Heat the oil in a wok like pan.
- When it is hot, lower the heat and add the mustard seeds.
- Once they start crackling, add the cumin seeds followed by fennel seeds and broken dried red chilli.
- Stir around for 30 seconds.
- Next, add the chopped onion and salt to taste.
- Mix well, cover and cook for 5 to 7 minutes.
- Uncover and throw in the ginger-garlic paste.
- Cook – uncovered – for about 3 to 4 minutes.
- Add the chopped tomato and paste of coriander, cumin, turmeric and chilli powders.
- Stir, cover and cook for 5 minutes.
- Whisk the yoghurt and add to the pan.
- Cook – uncovered – for 3 to 4 minutes.
- Add the chopped tinda and courgette.
- Mix everything together, add about half cup of water, baris and garama masala powder.
- Cover and cook for about 10 to 15 minutes till the vegetables are tender.
- Take the pan off the heat and let it sit for about 5 minutes before serving.
- If your baris are the size of popcorn, 6 to 8 is enough. If they are larger, take 2 to 3 and break them into small pieces before dry roasting.
- Make sure that the yoghurt is tangy; this won’t taste as well with mild yoghurt.