Ingredients & Ayurvedic Properties
| Ingredient | Weight | Ayurvedic Profile |
|---|---|---|
 Tinda, quartered | 400 g | Sweet · Cooling |
 Ghee | 15 g | Sweet · Cooling |
 Cumin seed | 3 g | Pungent, Bitter · Heating |
 Asafoetida | 0.3 g | Pungent · Heating |
 Turmeric | 2 g | Bitter, Pungent, Astringent · Heating |
 Coriander powder | 4 g | Astringent, Bitter, Sweet · Cooling |
 Rock salt | 4 g | Salty · Cooling |
Step-by-Step Preparation
- Peel the tinda thinly and quarter; very young ones need no peeling.
- Temper cumin and asafoetida in ghee, add turmeric and coriander.
- Add the tinda with a splash of water, cover and cook on low until it collapses slightly, about fifteen minutes.
- Salt at the end so it does not draw water early.
Dosha Modifications & Seasonal Guidance
Vaidya Culinary Note (Punjabi and north Indian household tradition; Bhavaprakasha Nighantu, Shaka varga)
A summer gourd, cooling and light, in the same family as parwal and ash gourd. The asafoetida is there because gourds can be vata-provoking. Vata: cook very soft with extra ghee. Pitta: as written. Kapha: as written.
USDA Nutrition Facts for Tinda Sabzi
| Nutrient | Per 100g | Per Serving (1 serving (107g)) |
|---|---|---|
| Energy (Calories) | 51 kcal | 54 kcal |
| Protein | 1.3 g | 1.3 g |
| Total Carbohydrates | 3.0 g | 3.2 g |
| Dietary Fiber | 2.4 g | 2.6 g |
| Total Sugars | 0.5 g | 0.5 g |
| Total Fat | 4.0 g | 4.3 g |
| Calcium | 33.1 mg | 35.5 mg |
| Iron | 1.27 mg | 1.36 mg |
| Magnesium | 24.5 mg | 26.2 mg |
| Phosphorus | 37.4 mg | 40.0 mg |
| Potassium | 88 mg | 94 mg |
| Sodium | 383 mg | 410 mg |
| Zinc | 0.29 mg | 0.31 mg |
| Copper | 0.10 mg | 0.10 mg |
| Manganese | 0.23 mg | 0.24 mg |
| Selenium | 0.5 µg | 0.6 µg |
| Vitamin C | 13.5 mg | 14.5 mg |
| Vitamin A (RAE) | 37.3 µg | 39.9 µg |
| Vitamin E | 0.20 mg | 0.21 mg |
| Vitamin K | 3.0 µg | 3.2 µg |
| Thiamin (Vitamin B1) | 0.03 mg | 0.03 mg |
| Riboflavin (Vitamin B2) | 0.03 mg | 0.04 mg |
| Niacin (Vitamin B3) | 0.58 mg | 0.62 mg |
| Vitamin B6 | 0.06 mg | 0.06 mg |
| Folate (DFE) | 0.2 µg | 0.2 µg |
| Choline | 1.2 mg | 1.3 mg |
