Wash and peel the Apple gourd and cut them into cubes
Heat oil in a pan/kadhai and add asafoetida and cumin seeds to it. Once they crackle add chopped onion and sauté till they are translucent.
Add ginger garlic paste and sauté for a minute. Now add all the spices and chopped tomatoes and chillies and sauté them till the mixture start leaving oil.
Now add cubed Apple gourd pieces and mix well. Sprinkle little water and cover the pan with lid. Slow the heat to medium and let them cook for 8-10 minutes.
Open the kid and sauté again, let them cook for few more minutes till they are well roasted. Switch off the heat and transfer them to a serving bowl. Garnish with chopped Coriander leaves and serve hot with Indian flat bread.
Notes
They taste best when cooked in mustard oil.
Always try to roast the sabji before switching off the heat as that maximises the taste of it.
Nutrition
Nutrition Facts
Punjabi Tinda Masala | Apple Gourd Masala
Amount Per Serving
Calories 124Calories from Fat 72
% Daily Value*
Fat 8g12%
Saturated Fat 1g6%
Trans Fat 1g
Polyunsaturated Fat 1g
Monounsaturated Fat 1g
Cholesterol 1mg0%
Sodium 680mg30%
Potassium 214mg6%
Carbohydrates 13g4%
Fiber 4g17%
Sugar 4g4%
Protein 3g6%
Vitamin A 518IU10%
Vitamin C 15mg18%
Calcium 22mg2%
Iron 1mg6%
* Percent Daily Values are based on a 2000 calorie diet.