Tendli, also known as ivy gourd, is a tropical vegetable commonly used in Pakistan, Indian and Southeast Asian cuisines. It is a low-calorie vegetable that is rich in nutrients such as vitamins, minerals, and antioxidants. In this article, we will delve into the health benefits of tendli, its nutritional content, and how to cook and incorporate it into your diet.

Health Benefits of Tendli

Tendli is a nutrient-dense vegetable that offers various health benefits. It is a good source of dietary fiber, which aids in digestion, promotes satiety, and regulates blood sugar levels. Additionally, it contains vitamins A and C, which support immune function, skin health, and vision. It also contains minerals such as calcium, magnesium, and potassium, which are essential for bone health, muscle function, and blood pressure regulation.

Tendli also contains antioxidants such as flavonoids and polyphenols, which protect against cellular damage and inflammation. Studies have shown that these compounds may help reduce the risk of chronic diseases such as cancer, heart disease, and diabetes.

Nutritional Content of Tendli

One cup of sliced tendli (approximately 150 grams) contains the following nutrients:

  • Calories: 22
  • Carbohydrates: 4 grams
  • Protein: 1 gram
  • Fat: 0 grams
  • Fiber: 3 grams
  • Vitamin A: 5% of the Daily Value (DV)
  • Vitamin C: 35% of the DV
  • Calcium: 2% of the DV
  • Iron: 2% of the DV
  • Magnesium: 6% of the DV
  • Potassium: 6% of the DV

How to Cook Tendli

Tendli is a versatile vegetable that can be cooked in various ways. Here are some popular ways to prepare tendli:

  • Stir-fry: Slice tendli thinly and stir-fry it with spices such as cumin, turmeric, and coriander.
  • Curry: Add sliced tendli to a curry sauce made with coconut milk, tomatoes, and spices such as ginger, garlic, and garam masala.
  • Pickle: Cut tendli into small pieces and pickle it with vinegar, salt, and spices such as mustard seeds and fenugreek.

Tendli can also be roasted, sautéed, or grilled. It pairs well with other vegetables such as onions, tomatoes, and bell peppers.


In summary, tendli is a nutrient-dense vegetable that offers various health benefits. It is rich in fiber, vitamins, minerals, and antioxidants, which support digestive health, immune function, and disease prevention. Tendli can be cooked in various ways, making it a versatile addition to any diet. By incorporating tendli into your meals, you can reap the health benefits of this delicious vegetable.

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