Tondli Chi Sukhi Bhaji
तोंडलीची सुकी भाजी·(tond-lee chee soo-khee bhaa-jee)
The Tiffin Box: Office & Campus Lunches
If you were to peek inside a stainless-steel tiffin box rattling along the Mumbai commuter railway, chances are you’d find a sukhi bhaji—a dry, spiced vegetable preparation designed to travel beautifully without leaking, stay fresh in the tropical heat, and taste incredible at room temperature. This Maharashtrian preparation of tondli (ivy gourd) is a masterclass in texture and balance, yielding a tender, slightly crunchy bite that is wonderfully soothing to an embattled gut. While modern, everyday Marathi home-cooking leans heavily on crushed garlic and chopped onions, this rebuilt classic relies on two brilliant strategies to keep it entirely Monash-compliant. First, we use garlic-infused oil to lay down a pungent, savory base. Second, we lean into native Maharashtrian thickeners: a dusting of coarsely roasted peanut powder and fresh grated coconut that binds with the smoky warmth of goda masala to create a rich, savory crust over the gourd.
Before you start
Yield
4 servings
Prep time
15 minutes
Cook time
15 minutes
Ingredients
- fresh or frozen tondli (ivy gourd)200 g
- neutral cooking oil1 tbsp
- garlic-infused olive oil1 tbsp
- black mustard seeds1/2 tsp
- cumin seeds1/2 tsp
- asafoetida (hing)1/4 tsp
- turmeric powder1/2 tsp
- Kashmiri red chili powder1 tsp
- goda masala1 1/2 tsp
- roasted unsalted peanuts2 tbsp
- fresh grated coconut2 tbsp
- jaggery (gul)1/2 tbsp
- kosher salt1/2 tsp
- fresh coriander leaves1 tbsp
Method
- 01
Temper the spices.
In a wide skillet with a tight-fitting lid, heat the neutral oil and garlic-infused oil over medium-high heat. Once shimmering, add the mustard seeds. As soon as they begin to pop and splutter, drop in the cumin seeds and the asafoetida. Let them sizzle for 5 seconds until highly fragrant.
- 02
Coat the tondli.
Lower the heat slightly and stir in the turmeric. Immediately add the quartered tondli to the skillet. Toss the gourds continuously for 2 to 3 minutes, ensuring every piece is blistered by the hot, yellow, spiced oil.
- 03
Steam-cook the gourd.
Add the Kashmiri chili powder and salt, tossing to combine. Add 2 tablespoons of water to the skillet, immediately cover with the lid, and turn the heat down to low. Let the tondli steam in its own juices for 8 to 10 minutes, stirring once halfway through. You want the vegetable to be tender but still retain a structural bite.
- 04
Build the crust.
Remove the lid. If there is any pooling water left, turn the heat up for a moment to evaporate it. Sprinkle the goda masala, crushed peanut powder, grated coconut, and jaggery evenly over the vegetables.
- 05
Finish and serve.
Stir thoroughly for another 2 minutes. The jaggery will melt, and the peanut powder will bind with the oils, creating a beautiful, spiced coating on the gourd. Turn off the heat, taste for salt, and garnish with fresh coriander. Serve hot, or pack it into a tiffin box to enjoy at room temperature.
Notes
Why this swap? (The Alliums)
Traditional Maharashtrian home cooks often crush several cloves of raw garlic directly into the hot tempering oil. To keep that deep, pungent aroma without the gut-wrecking fructans, we use garlic-infused oil. Fructans are strictly water-soluble and physically cannot dissolve into fats. By using garlic oil, you get all the sulfurous, savory flavor of the garlic with zero fermentable carbohydrates. A healthy pinch of asafoetida (hing) mimics the deep, earthy allium flavor of cooked onions.
Why this swap? (The Portioning)
Ivy gourd is a highly soothing, low-fiber vegetable, but Monash testing shows it does contain FODMAPs at higher volumes. The strictly safe serving size is 50g (1.7 oz) per person. By keeping the total recipe weight to 200g, a quarter of this dish yields exactly one Monash-compliant portion.
Non-FODMAP Gut Irritants
Chili doesn't contain FODMAPs, but capsaicin can still irritate a flared-up gut. Scale the Kashmiri chili powder back or omit it entirely if your system is currently in high-alert mode.
Pantry Sourcing
Goda Masala is the lifeblood of Maharashtrian cooking—smokier and sweeter than standard Garam Masala, relying on unique ingredients like stone flower and dried coconut. It can easily be found online or at your local Indian grocer, right alongside fresh tondli (sometimes labeled tindora) in the produce section.
From Cook Low-FODMAP Indian.