Culinum logo
Recipes
🔍

Tindora (Ivy Gourd): Low-Calorie Indian Gourd Rich in Fiber & Vitamin C

Crunchy like baby cucumbers yet closer to okra in nutrition, tindora adds tart-sweet flavor, gut-friendly fiber and immune-supporting vitamin C to stir-fries and pickles.

What Is Tindora?

Tindora—also called **ivy gourd, kundru, dondakaya**—is an oval green fruit (*Coccinia grandis*) popular in South Asian cuisine. Young fruits are crisp; mature ones turn red and slightly sweet.

Nutrition Snapshot (per 100 g raw)

| | Amount | %DV | |---|---|---| | Calories | 18 kcal | — | | **Fiber** | 2.2 g | 8 % | | **Vitamin C** | 32 mg | 36 % | | Vitamin A (RAE) | 21 µg | 2 % | | Potassium | 170 mg | 4 % | | Calcium | 40 mg | 3 % |

Potential Benefits

- **Very low energy density**—ideal for weight-management plates. - Pectin-rich fiber may help regulate blood-sugar spikes. - Traditional Ayurveda attributes blood-glucose control; small studies show modest hypoglycemic effect. - Vitamin C plus carotenoids provide antioxidant defence.

Drawbacks & Precautions

- Raw ivy gourd contains cucurbitacins that can taste bitter; cooking mellows flavor. - Excess consumption may lower blood sugar—monitor if on diabetes meds. - The vine is invasive in tropical ecosystems—buy cultivated, not foraged, if you live in Hawaii/Florida.

Culinary Uses

- **South-Indian stir-fry (tindora poriyal)** with mustard seeds & coconut. - Slice and pickle in brine with chili for crunchy condiment. - Add to Thai curries instead of pea eggplant. - Stuff split gourds with ground peanuts & spices, pan-braise 10 min.

Storage & Prep Tips

Refrigerate unwashed fruits in perforated bag; best quality **5–7 days**. Wash just before use. Thin skin cooks in <8 min—no peeling needed.

Sustainability Notes

Grows well on trellises with minimal pesticide. Invasive in some regions—regulated cultivation prevents spread.

Key Takeaways

✔︎ 36 % DV vitamin C at only 18 kcal ✔︎ Crunchy fiber for glycemic control ✖︎ Buy cultivated vines to avoid invasive spread.
  • 1. Tindora (Ivy Gourd)