Stuffed round gourd (Bharwa tinde)
Also called: bharwa tinde, bharwan tinda, stuffed tinda, tinda bharwa, bharwa tinday, stuffed round gourd, tinda masala, bharwa tinde sabzi
Bharwa tinde is that cozy North Indian sabzi you often spot in ghar ka lunch or in a simple roti-sabzi dinner. Round gourd is stuffed or cooked with a masala of onion, tomato, ginger, and spices, so every bite is soft, tangy, and properly home-style. It’s light, comforting, and tastes even better with hot phulkas and a little curd on the side.
Per 1 bowl (150g)
Nutrition Facts
| Nutrient | Per bowl (150g) | Per 100g |
|---|---|---|
| Calories | 109.2 kcal | 72.8 kcal |
| Protein | 1.7g | 1.1g |
| Carbohydrates | 6g | 4g |
| Fat | 8.6g | 5.7g |
| Fiber | 3.2g | 2.1g |
| Sugar | 3g | 2g |
| Micronutrients (per 100g) | ||
| Sodium | 180.15 mg | |
| Calcium | 20.21 mg | |
| Iron | 0.59 mg | |
| Vitamin C | 37.36 mg | |
| Folate | 71.07 µg | |
What Goes Into It
Per serving (1 bowl)
gastroenterology Gut Health Insight
Tinda itself is a gentle, water-rich vegetable, and this dish gives you about 3.2g fiber per bowl, which helps support smooth digestion and keeps the meal from feeling too heavy. The tomato, onion, ginger, and coriander add plant compounds that can be easier on the stomach than cream-heavy gravies, while haldi and garam masala bring that classic digestive-friendly spice kick. One thing to watch: the fat used for cooking makes the sabzi more satisfying, so if you want it lighter for your gut, keep the masala well-cooked but use a little less oil and pair it with roti instead of oily paratha.
Frequently Asked Questions
Is bharwa tinde good for weight loss?
Yes, it can fit well because 1 bowl has only about 109 kcal. It also gives 3.2g fiber, which helps you feel full with roti or dal. Just keep the oil controlled, because most of the calories come from fat.
How many calories are there in 1 bowl of stuffed tinda?
One bowl of bharwa tinde, around 150g, has about 109.2 calories. It also gives 1.7g protein, 6g carbs, 8.6g fat, and 3.2g fiber. So it’s a light sabzi, not a very heavy one.
Can diabetics eat bharwa tinda?
Yes, usually it’s a better sabzi choice because one serving has just about 6g carbs and 3.2g fiber. That fiber can help slow the rise in sugar a bit. Best to eat it with plain roti or millet roti, not with a lot of rice or fried sides.
Is stuffed round gourd easy to digest?
For many people, yes. Tinda is soft, watery, and paired with ginger, tomato, and mild spices, so it often feels light on the stomach. If your belly is sensitive, keep the chilli lower and avoid too much oil in the stuffing.
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download Get Shellel FreeNutrition data sourced from ICMR-NIN Indian Food Composition Tables (IFCT) and the Indian Nutrient Database (INDB 2024). Values are per standard serving and may vary with preparation method.