Tinda: The Underrated Superfood

Are you someone who turns your nose up at the sight of Tinda? Think again because this light summer gourd, popularly called Tinda, is a superfood and has numerous health benefits. Tinda consists of 94% water and has very few calories, approximately 66 cal in 100 grams per serving. That is what makes it a super healthy and nutritious vegetable.

Also called Indian round gourd, apple gourd, or Indian baby pumpkin, Tinda is mild in flavour and soothing for the digestive system. Tinda contains antioxidants like carotenoids and many anti-inflammatory agents, which effectively control blood pressure, heart diseases, and stroke. It is also known to reduce the risk of cancer formation.

Health Benefits of Tinda

Here are a few excellent health benefits of Tinda that you must know.

1. Promotes Weight Loss

Tinda is low in calories and high in nutrients. It is rich in water content and dietary fibre, which keeps one full for a more extended period. It reduces cravings and helps in burning fat.

2. Improves Heart Health

Tinda is low in fat and cholesterol. It also promotes blood circulation in the heart and ensures the optimal functioning of cardiac muscles. People with high cholesterol or heart problems can include Tinda in their daily diet for a healthier heart.

3. Good for Digestive System

The rich fibre content in Tinda prevents constipation, bloating, and cramping of the stomach. The laxatives present in it regulate bowel movements and help to keep the gut healthy.

4. Improves Eye Health

Tinda is rich in Vitamin A, which is essential for maintaining eye health. It is also rich in Carotenoids antioxidants – lutein, zeaxanthin, which are the critical components of the retina and protect the delicate eye organelles.

5. Lowers the Risk of Cancer

Tinda contains polyphenol and cucurbitacin antioxidants, which possess potent anti-inflammatory properties. In addition, these bioactive components protect the body’s vital organs from harmful free radicals and cancer-causing toxins.

Tinda Recipes

For those of you discouraged by its mild taste, here are some tangy recipes that will have you coming back for more.

#1 Tinda Sabzi

Ingredients:

• Tinda, peeled and chopped into medium wedges – 250 gms 
• Haldi (turmeric powder) – ½ tsp 
• Red chilli powder – ½ tsp 
• Jeera (cumin) seeds – ½ tsp 
• Amchur powder – ½ tsp 
• Salt to taste
• Oil – 2 tsp 
• Big green chillies, split lengthwise – 2-3 
• Tomato, finely chopped – 1
• Few sprigs of green coriander, chopped

Method:

1. Heat oil in a wok or Kadai.
2. Add jeera and let it splutter.
3. Now add chopped Tinda along with all the powdered spices except amchur.
4. Mix well, and cook covered on low flame.
5. When the Tinda is half cooked, add the tomatoes, green chillies, and salt and mix well.
6. Stir occasionally.
7. When Tinda is cooked (it should be firm but tender when cut), add amchur powder and mix well.
8. Garnish with chopped coriander leaves and serve.

#2 Vegetable Kurma with Tinda

Ingredients:

• Potatoes, cut into cubes – 3
• carrots, cut into cubes – 3
• Tinda, peeled and cut into cubes – 2 pieces 
• Tomatoes – 2
• Ginger-garlic paste – 1 tsp 
• Onions, chopped small – 2-3 
• Kishmish (raisins) – 1 tbsp 
• Red chilli powder – 1 tsp 
• Haldi (turmeric powder) – ½ tsp 
• Salt to taste
• Garam masala powder – 1 tsp 
• Jeera (cumin) seeds – ½ tsp 
• Jaggery powder – 1 tsp 
• Oil – 1 tbsp 
• Chopped coriander leaves for garnish

 Method:

1. Mix all the vegetables
2. Add salt, Haldi, and a little water and boil until the vegetables become soft.
3. Drain excess water and set it aside
4. Heat oil in a deep pan and add jeera
5. When it pops, add onions and ginger-garlic paste
6. Fry until it browns, then add Haldi, red chilli powder, Kishmish, and the boiled vegetables
7. Taste for salt before adding more
8. Add jaggery powder, Garam masala powder, and 2 cups of water and cook till the vegetables are nicely mixed and the gravy becomes a little thick.
9. Garnish with coriander leaves and serve hot
10. You can also add coconut paste or nut paste for flavour.

Tinda is a water-rich vegetable; it keeps your body cool and healthy. It also increases urinary flow, which helps excrete toxins from the kidney. In addition, it contains a lot of fibre, which helps in digestion, relieves stomach acidity, and prevents constipation. Some research indicates it is also perfect for maintaining healthy skin and hair. Always buy good quality fresh stock of Tinda and consume it regularly for overall well-being.

Reference:

researchgate.net

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