Tinda Recipe And Its Healthy Benefits



Published on: 06-Dec-2022


10 min read



Tinda Recipe And Its Healthy Benefits

Tinda Recipe And Its Healthy Benefits

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The Indian round gourd, also known as Praecitrullus Fistulous, is often referred to as tinda in several Indian languages. These languages include Hindi, Telugu, Marathi, and Tamil. Indian baby pumpkin, round melon, apple gourd, and Indian squash are other names for this nutritious but often overlooked vegetable.

This green vegetable's substantial therapeutic potential, as attested to in Ayurvedic writings, has been recognised since ancient times. Even now, it is often used to treat various medical conditions, including those affecting the digestive system, the liver, and the skin. It is also used extensively in regional dishes all around India.

Indian round gourd is a native plant of southern Australia and the drier parts of South-East Asia, including India, Sri Lanka, China, Nepal, and Indonesia.

The creeper is covered in bright yellow blossoms. The leaves are between 10 and 20 centimetres and have a long, hairy petiole. The fruit has a diameter of up to 30 centimetres and usually is oval.

Many staples of Indian cuisine, including curry, sabzi, and dal, call for the usage of the Indian round gourd. However, the seeds and leaves of the round gourd, as well as the vegetable itself, offer many restorative and therapeutic effects.

Table Of Contents

1. Nutritional Value Of Tinda

2. Health Benefits Of Tinda

3. Healthy Recipe Using Tinda

4. Dietitian’s Recommendations

5. The Final Say

Nutritional Value Of Tinda

Like most members of the gourd family, round gourd vegetables, seeds, leaves, and juice extracts are rich in a wide range of beneficial nutrients. These include macronutrients like carbohydrates, fats, and proteins, micronutrients like vitamins and minerals, and a wide range of plant compounds like phenolics and cucurbitacins.

The nutritional information for 100g of tinda is: 

Macronutrients :

  • Calories - 86.2 kcal
  • Total Fat - 3.9 g
  • Total Carbohydrate - 12.5 g
  • Dietary Fibre - 0.6 g
  • Protein - 2.0 g



  • Vitamin A - 9.8%
  • Vitamin B6 - 11.3%
  • Vitamin C - 30.5%
  • Vitamin E - 1.1%


  • Sodium - 33.0 mg
  • Potassium - 359.1 mg
  • Calcium - 5.1%
  • Magnesium - 6.7%
  • Phosphorus - 5.0%
  • Zinc - 7.2%
  • Iron - 5.7%
  • Manganese - 12.5%
  • Iodine - 5.9%

9 Health Benefits Of Tinda

Tinda is considered a superfood and offers multiple health benefits. 

1. Contributes To Weight Reduction

The round gourd is low in calories and critical nutrients, making it an excellent food choice for anyone on a diet trying to lose weight (particularly those who also have diabetes). In addition, the dietary fibres included in round gourd are quickly absorbed by the body, resulting in a prolonged feeling of fullness, decreased hunger, and increased fat burning.

2. Supports Heart Performance

As a result of their low cholesterol content, round gourds can be included in the diet daily to benefit cardiovascular health. The boiled vegetable improves cardiac muscle function by increasing blood flow to and from the organ. As a result, it is a common ingredient in many traditional home-cooked Indian recipes.

3. Cleans Out The Kidneys

The ingestion of Indian round gourd aids the natural excretory system in the body. Doing so speeds up the kidneys' ability to flush out built-up toxins and keeps the internal organs well-hydrated. In addition, Tinda juice aids in normal kidney and bladder functioning.

4. Strengthens And Regulates The Stomach And Small Intestine

The high fibre content of tinda and other round gourds reduces the risk of a large meal leading to constipation, bloating, or stomach cramps. It also has laxative effects, so you can regulate your bowel motions and ease any tummy aches you might be experiencing.

5. Improves Lung Function

Because of its natural expectorant quality, a round gourd may help clear the respiratory system of excess mucus or phlegm. As a result, your lung health is much improved, and your resistance to asthma and allergies significantly increases.

6. A Good Inclusion In The Keto Diet

Non-starchy veggies are a staple of any keto diet. Due to its low carbohydrate and sugar content, the Indian round gourd might be a great addition to a keto diet, emphasising minimising overall caloric consumption. When chopped, vegetables like a round gourd may be boiled with little salt and pepper and served as a quick and easy lunch option on the ketogenic diet.

7. Relieves Stress And Depression

The Indian round gourd, or tinda, is rich in pyridoxine, a form of vitamin B6 essential for forming the feel-good neurotransmitters serotonin and dopamine and efficiently transmitting nerve impulses and messages. In addition, calcium, magnesium, manganese, and zinc are all in high concentrations in this leafy green vegetable, making it an excellent aid in treating anxiety and depression.

8. Healthy Eyesight In Its Prime

Vitamin A-rich tinda is an excellent dietary complement for promoting healthy eyes. Tinda helps prevent cataracts, glaucoma, and age-related macular degeneration (AMD) and AMD in later life because it includes a high concentration of the carotenoid antioxidants lutein and zeaxanthin, both of which are essential components of the retina and preserve the delicate eye cells.

9. Reduces Cancer Risk  

Indian round gourds are an excellent source of the anti-inflammatory compounds cucurbitacin and polyphenol antioxidants. Cells in the body are shielded from damage caused by free radicals thanks to these bioactive chemicals. That is why tinda is a superfood: it protects your brain, heart, lungs, liver, kidneys, stomach, and intestines from harm.

Healthy Recipe Using Tinda

1. Tinda fry


  • 5 medium-sized round gourds or tinda
  • 2 tbsp Oil
  • 1 tsp Cumin seeds
  • 2 tsp Coriander powder
  • 2 tsp Salt
  • 1 tsp Red chilli powder
  • 1/2 tsp Turmeric powder
  • 1/4 tsp Garam masala powder
  • 2-3 Green chillies
  • 1 tbsp Coriander leaves, finely chopped

Preparation Method

1. Scrape the outer fluffy portion from the tinda skin, and cut the vegetable into thin, long slices

2. Heat the oil and add cumin seeds.

3. When the seeds begin to splutter, add the green chillies and tinda, and stir-fry for about 5-7 minutes.

4. Add coriander powder, salt, red chilli powder, turmeric, and garam masala. Stir to mix well.

5. Cover and cook over low heat, stirring a few times till cooked.

6. Serve the spicy tinda fry hot, garnished with coriander leaves, as a side for rotis or rice.

Nutrition Facts Of Tinda Fry

Flavonoids and antioxidants found in tinda help reduce inflammation. Cumin seeds are an excellent natural food for improving heart health and their beneficial effects on digestion and blood sugar. Coriander leaves are quite effective in treating anaemia because of their high iron level and calcium and magnesium content, which encourage bone growth and development.

Dietitian’s Recommendations

As a result of its high levels of beneficial nutrients, including antioxidants, fibre, carotenoids, vitamin C, iron, and potassium, tinda is considered a superfood. The tinda seed improves memory and provides energy. In addition, it helps prevent constipation, gas, and abdominal cramps. 

The Final Say

Tinda is often regarded as a "superfood" because of the abundance of its beneficial components, such as antioxidants, fibre, carotenes, vitamin C, iron, and potassium. In addition, tinda seed increases mental clarity and vitality. Constipation, flatulence, and stomach pain may all be avoided using tinda. However, excessive alcohol use might cause diarrhoea.


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