Mangalorean Tendli And Chana Masala Recipe

Recipe By Slurrp

Mangalorean tendli and chana masala is a flavorful and spicy Indian dish made with ivy gourd (tendli) and chickpeas (chana). The tendli is cooked with a blend of aromatic spices, coconut, and tamarind, giving it a tangy and rich taste. The chana masala adds protein and texture to the dish. This vegetarian recipe is perfect for a satisfying and nutritious meal.

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41minstotal
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Mangalorean Tendli And Chana Masala
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Ingredients for Mangalorean Tendli And Chana Masala Recipe

  • 1/4 pound Tendli, Sliced
  • 1/4 cup Cooked Chickpeas
  • 1/4 Onion, Finely Chopped
  • 1/2 cloves Cloves Garlic, Minced
  • 1/4 inch Ginger, Grated
  • 1/4 teaspoon Turmeric Powder
  • 1/4 teaspoon Red Chili Powder
  • 1/4 teaspoon Coriander Powder
  • 0.13 teaspoon Cumin Powder
  • 0.13 cup Grated Coconut
  • 1/4 tablespoon Tamarind Paste
  • As required Salt To Taste
  • as required Fresh Cilantro Leaves For Garnish

Directions: Mangalorean Tendli And Chana Masala Recipe

Cooking Directions

  • STEP 1.Heat oil in a pan and sauté onions, ginger, and garlic until golden brown.
  • STEP 2.Add the spices, coconut, and tamarind paste to the pan and cook for a few minutes.
  • STEP 3.Add the tendli and chickpeas to the pan and simmer until tender.

Cooking Tips

  • You can adjust the spice level by adding more or less red chili powder.
  • Serve the dish with steamed rice or roti for a complete meal.

Storage and Serving

  • Leftover tendli and chana masala can be stored in an airtight container in the refrigerator for up to 3 days.
  • Reheat the dish in a pan or microwave before serving.
  • Garnish with fresh cilantro leaves before serving.
Nutrition
value
310
calories per serving
14 g Fat13 g Protein31 g Carbs12 g FiberOther

Current Totals

  • Fat
    14g
  • Protein
    13g
  • Carbs
    31g
  • Fiber
    12g

MacroNutrients

  • Carbs
    31g
  • Protein
    13g
  • Fiber
    12g

Fats

  • Fat
    14g

Vitamins & Minerals

  • Calcium
    75mg
  • Iron
    5mg
  • Vitamin A
    574mcg
  • Vitamin B1
    < 1mg
  • Vitamin B2
    < 1mg
  • Vitamin B3
    1mg
  • Vitamin B6
    < 1mg
  • Vitamin B9
    127mcg
  • Vitamin B12
    0mcg
  • Vitamin C
    13mg
  • Vitamin E
    1mg
  • Copper
    < 1mcg
  • Magnesium
    92mg
  • Manganese
    1mg
  • Phosphorus
    210mg
  • Selenium
    26mcg
  • Zinc
    2mg
Percent Daily Values are based on a 2000 calorie diet. All nutritional information presented are estimates and not meant to substitute professional dietary advice or treatment
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Recipe By Slurrp