Healthy Stuffed Kundru (Ivy Gourd) – A Flavorful Zero-Oil Recipe
50 minutes
1306 reads
About Healthy Stuffed Kundru (Ivy Gourd) - A Flavorful Zero-Oil Recipe
Craving authentic Indian flavors without the guilt? This zero-oil Stuffed Kundru (Ivy Gourd) recipe offers a healthy and delicious twist on a classic dish, delivering a burst of North Indian spice in every bite.Tender kundru are delicately slit and filled with a fragrant blend of fennel, mustard, fenugreek, and onion seeds, then pressure-cooked to perfection. Imagine the aroma of these warm spices filling your kitchen!This simple, satisfying dish is a wholesome and flavorful choice for lunch or dinner, proving you can enjoy lighter, healthier meals without sacrificing taste.
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Recipe Time & More
Prep40 minutes
Cook10 minutes
Total50 minutes
Ingredients
Kundru (Ivy Gourd)
- 8 Kundru ivy gourd
Spice Mixture
- 1 tbsp Fennel Seeds
- 1 tsp Mustard Seeds
- 0.25 tsp Fenugreek Seeds
- 0.25 tsp Onion Seeds kalonji
- 0.5 tsp Cumin Seeds
- 1 tbsp Dry Mango Powder dry mango powder
- 1.5 tsp Salt or to taste
Aromatics
- 1 tbsp Onion Paste
- 2 tbsp Ginger-Garlic Paste
- 1 tsp Asafoetida hing
Pressure Cooking Liquid
- 0.5 cup Water as needed, or more
Instructions
- Dry roast the fennel, mustard, fenugreek, cumin, and onion seeds in a pan over medium heat until fragrant. This enhances their flavor. Grind the roasted spices into a coarse powder using a spice grinder or mortar and pestle.
- In a bowl, combine the ground spice mixture, amchur (dry mango powder), salt, onion paste, and ginger-garlic paste. Mix well and set aside for 30 minutes. This allows the flavors to meld.
- Slit each kundru lengthwise, creating a cavity but keeping the ends intact. Stuff the kundru generously with the spice mixture.
- Pour ½ cup of water into a pressure cooker. Place the stuffed kundru in the cooker, slit-side up. Ensure the water level doesn't exceed the top of the kundru. If using larger kundru, increase the water to 1 cup. Close the lid and cook on low heat for 8-10 minutes. There won't be a loud whistle, as we're using a low flame.
- Once cooked, allow the pressure to release naturally. Serve the delicious stuffed kundru hot with roti or paratha.
Recipe Notes
Good To Know
- If you don't want to cook this dish oil-free, you can cook the stuffed vegetables in 2 tablespoons of oil in a wok. Cook covered for 6–8 minutes, flip, and cook on the other side for 3–4 minutes.
- To ensure the kundru remains crunchy after cooking, steam them lightly for 2–3 minutes before stuffing. This softens the insides just enough for easy scooping and stuffing but prevents them from becoming mushy.
- If you prefer a tangier flavor, add a teaspoon of finely chopped raw mango along with the dry mango powder to the stuffing mixture for a vibrant sour note.
- For a protein boost, mix in a couple of tablespoons of roasted and coarsely crushed chana dal or besan (gram flour) to the spice blend. This will also help bind the stuffing inside the kundru without oil.
- After stuffing, arrange the kundru snugly in your pan so they support each other. This keeps the filling intact during cooking and results in an evenly cooked batch.
Expert Tips
- Customize the spice level: Adjust the amount of chili powder in the stuffing to your preference. For a milder dish, reduce the chili or omit it altogether. For extra heat, add a pinch of cayenne pepper or a few chopped green chilies.
- Experiment with different fillings: While this recipe uses a traditional spice blend, feel free to get creative with the filling. Consider adding grated coconut, chopped nuts, or other vegetables like finely diced carrots or bell peppers.
- Serve with a refreshing side: This dish pairs well with a cooling raita or a simple cucumber salad to balance the spices.
Storage Instructions
- Refrigerate leftovers in an airtight container for up to 3 days. Reheat gently in a microwave or on the stovetop before serving.
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Recipe Nutrition
Calories: 3kcalCarbohydrates: 1gSodium: 1710mg
Tanu Nigam
Articles: 81
6 Comments
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Absolutely delicious! Thanks for sharing.
This looks delightful! Thanks for the recipe.
Such a delicious dish! Thank you.
This is perfect! Can’t wait to taste it.
This looks so tasty! Thank you.
Hi Tanu, your recipes are really simple and awesome, however the pictures are little dark, please use ample lighting and do not use flash to make your pictures look great and more appealing 🙂 Keep sharing and keep fooding around… Have a happy new year…