Quick-seared ivy gourd (rings or batons) with turmeric, chilli, coriander and jeera; finished semi-dry for crunch. Measured oil keeps it Blue-light; nuts/coconut optional (off by default).
Nutrition (est., no oil, 150 g serving): ~100–150 kcal • ~10–16 g carbs • ~3–5 g protein • ~1–3 g fat
Diabetic/Blue note: Eat Often (Blue)—non-starchy veg; pair with ½-cup base + protein.
Weight-loss tips (Blue/Fit): Ask extra veg; keep no nuts/coconut; add 150–200 g raita/salad; finish with lemon.
Allergens: Mustard in temper; Hing may contain wheat—ask GF hing; Peanut/Coconut only if added.
Local Names: Telugu Dondakaya; Hindi Tindora; Tamil Kovakkai; Kannada Tondekayi; Marathi Tendli; Bengali Kundri.
