Know Your Food Plate: Tinda (Apple Gourd)

Summarised by TGHC Editorial Team
Jun 3, 2025
2 min read

Updated: Dec 30, 2025

Introduction

Tinda, also known as Indian round gourd or apple gourd, is a low-calorie, hydrating vegetable that is commonly utilized in a variety of traditional North Indian dishes. This unique vegetable has a smooth, green exterior and a mild flavor, making it an excellent addition to a balanced diet. Tinda is not only appreciated for its culinary versatility but also for its numerous health benefits, which stem from its rich nutritional profile. It is often cooked in curries, stir-fries, and even stuffed with spices and grains, showcasing its adaptability in various recipes.

Key Nutritional Components and Benefits

Water-rich – Tinda is composed of approximately 90% water, which plays a crucial role in maintaining hydration levels in the body. This high water content makes it an ideal food choice, especially in hot climates or during the summer months, as it helps replenish lost fluids and keeps the body cool.
Dietary fiber – This vegetable is a good source of dietary fiber, which is essential for promoting healthy digestion. Fiber aids in the prevention of constipation, helps regulate bowel movements, and can contribute to a feeling of fullness, which is beneficial for those looking to manage their weight. Additionally, a fiber-rich diet is linked to a reduced risk of various gastrointestinal disorders.
Vitamin C – Tinda is also a source of Vitamin C, an important antioxidant that supports immune function by protecting the body against free radicals. Adequate intake of Vitamin C is associated with improved skin health, enhanced wound healing, and a stronger immune response, making it a valuable component of a health-conscious diet.

Health Benefits

Promotes hydration – Due to its high water content, incorporating tinda into meals can significantly contribute to daily hydration needs. Staying hydrated is vital for various bodily functions, including temperature regulation, joint lubrication, and nutrient transportation.
Aids digestion – The dietary fiber present in tinda not only promotes regular bowel movements but also supports overall digestive health by fostering a healthy gut microbiome. A balanced gut flora is essential for efficient digestion and nutrient absorption, which can lead to improved overall health.
Supports weight loss – As a low-calorie vegetable, tinda can be an excellent addition to a weight management plan. Its high fiber content helps individuals feel fuller for longer periods, which can reduce overall calorie intake. Moreover, incorporating tinda into meals can add bulk without significantly increasing caloric consumption, making it easier to maintain a healthy weight.

Easy Recipes with Tinda

Tinda, also known as Indian round gourd, is a versatile vegetable that can be used in a variety of delicious Indian dishes. Here are five easy recipes that highlight the unique flavor and texture of tinda:

Tinda Sabzi: A simple stir-fry made with tinda, spices, and sometimes potatoes, cooked until tender.
Tinda Curry: A flavorful curry prepared with tinda, tomatoes, onions, and a blend of spices, served with rice or roti.
Tinda Paratha: Whole wheat flatbreads stuffed with spiced grated tinda, perfect for breakfast or lunch.
Tinda Raita: A refreshing yogurt-based side dish with grated tinda, spices, and herbs, great for balancing spicy meals.
Tinda Pulao: A fragrant rice dish cooked with tinda, spices, and herbs, ideal for a quick and nutritious meal.