This oven roasted dondakaya fry is a hands off South Indian side dish that delivers crispy edges with 204 per serving and 7g of fiber. Ready in 50 minutes with just 10 minutes of prep, no stovetop stirring required.
Traditional dondakaya fry requires constant stirring on the stovetop, adding water, and watching so it doesn't burn. After testing 4 batches comparing fresh vs frozen and stovetop vs oven methods, I landed on fresh dondakaya roasted in the oven. The oven does all the work while you do something else.
The other challenge was finding frozen tindora that works well for oven roasting. Most frozen brands are cut too thick. I'm still experimenting with different brands, but for now, fresh dondakaya from the Indian grocery store gives the best results. Check out my fresh vs frozen tindora comparison if you want to see the full breakdown.
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Why I Created This Recipe
With a newborn, I needed recipes where the oven does the work. Standing at the stove stirring dondakaya for 20 minutes wasn't happening. This oven version lets me start cooking, tend to the baby, and come back to perfectly crispy dondakaya without any stirring.
Having vegetables that can be meal prepped for the week means I actually eat more veggies. Dondakaya is perfect for this: it's high in fiber, low in calories, and traditionally used for blood sugar management in Ayurvedic medicine. For more on the nutrition benefits, see my tindora nutrition guide.
Why Oven Roasted Dondakaya Fry Works for Busy Weeknights
This recipe fits perfectly into a meal prep routine. The oven method means you can prep other dishes while the dondakaya roasts.
- 7g fiber per serving for digestive health
- Only 204 calories for a generous portion
- Freezer friendly so you can make a big batch and reheat all week
- 10 minutes active time then the oven takes over
Key Ingredients
Dondakaya (Ivy Gourd/Tindora): Look for firm, bright green ones without soft spots. Smaller dondakaya (2 to 3 inches) roast more evenly. Find them at Indian grocery stores, usually in the refrigerated produce section.
Peanut Oil: Adds a subtle nutty flavor and handles high heat well. Avocado oil or vegetable oil work as substitutes.
Simple Spices: Just turmeric, red chili powder, coriander powder, and salt. These are pantry staples in most Indian kitchens.
Smart Shopping Tips
- Buy dondakaya at Indian grocery stores (labeled as tindora, ivy gourd, or dondakaya)
- Choose firm ones with bright green color, no yellowing
- 1 lb serves 2, so buy accordingly for meal prep
- Store unwashed in the refrigerator for 1 to 2 weeks
How to Make Oven Roasted Dondakaya Fry
- Cut into 4 slits: Wash, dry, and cut each dondakaya into 4 lengthwise slits, keeping one end intact.
- Toss with oil and spices: Coat with peanut oil first, then add turmeric, chili, coriander, and salt.
- Roast at 425°F for 15 minutes: Spread in a single layer on a lined baking sheet.
- Flip and roast 30 more minutes: The edges should be golden and crispy, tender inside.
For complete step-by-step instructions with exact measurements, see the recipe card below.
Pro Tips
- Dry the dondakaya well after washing, moisture prevents crispiness
- Don't skip the flip at 15 minutes
- Use a silicone mat for easy cleanup
- Smaller dondakaya roast more evenly than large ones
How to Serve This Recipe
Serve this oven roasted dondakaya fry as part of a South Indian thali. Here's a complete meal idea:
| Recipe Name | Serving Size | Calories | Protein (g) | Fiber (g) | Fat (g) | Carbs (g) |
|---|---|---|---|---|---|---|
| Easy Broccoli Rice with Bone Broth | 1 serving (165g) | 145 | 7 | 2 | 0.1 | 29 |
| Oven Roasted Dondakaya Fry | 1 serving (105g cooked) | 204 | 3 | 7 | 5 | 5 |
| Tomato Pappu | 1 cup (~110 g of cooked dal) | 154 | 7 | 3 | 3 | 26 |
| Oven Baked Chicken Thighs | Indian Style | 1 bowl (~100g) | 196 | 25 | 2 | 8 | 7 |
| Total | - | 699 | 42 | 14 | 16.1 | 67 |
This thali is perfect for a filling lunch. If you want to lower the calories, use half a serving of dondakaya instead of a full serving.
Easy Variations
- Add a pinch of amchur (dry mango powder) after roasting for tanginess
- Sprinkle sesame seeds before serving
- Add curry leaves to the spice mix for extra flavor
Freezing & Storage Strategy
Refrigerator: Store in an airtight container for up to 4 days. Reheat in the oven at 400°F for 5 minutes to restore crispness.
Freezer: Transfer to silicone freezer cubes and freeze for up to 2 months. No need to thaw. Microwave directly from frozen or reheat in the oven at 425°F for 10 to 15 minutes.
Meal Prep Tip: Make a double batch on Sunday. Keep half in the fridge for early week meals, freeze the other half for later.
FAQs
I tested frozen and the results weren't as good. Most frozen brands are cut too thick for oven roasting. I'm experimenting with different brands and will update if I find one that works well.
The 4 slit cut is traditional for dondakaya fry. It lets the spices get inside and helps the vegetable cook evenly without falling apart.
The edges should be golden and slightly crispy, and the inside should be tender. If you want crispier texture, extend the cooking time by 5 to 10 minutes.
Stovetop dondakaya fry requires constant stirring, adding water, and watching so it doesn't burn. The oven method is hands off: just flip once at 15 minutes and you're done.
I tested 4 batches comparing fresh vs frozen and stovetop vs oven before landing on this combination.
Nutrition Breakdown
This recipe makes 2 servings. Here's the nutrition for different portion sizes:
| Recipe | Serving | Calories | Protein (g) | Fiber (g) | Fat (g) | Carbs (g) |
|---|---|---|---|---|---|---|
| ½ lb Dondakaya per serving (2 servings) | 1 serving (105g cooked) | 204 | 3 | 7 | 5 | 5 |
| ¼ lb Dondakaya per serving (4 servings) | 1 serving (53g cooked)* | 102 | 1.5 | 3.5 | 2.5 | 2.5 |
*Serving size adjusted from original recipe
Dondakaya is traditionally known for its blood sugar regulating properties. It's low in calories, high in fiber, and packed with vitamins. Nutrition data sourced from the Indian Food Composition Tables (IFCT) 2017. See my complete tindora nutrition guide for more details.
Ready to Try It?
If you've been avoiding dondakaya because of all the stovetop stirring, this oven method changes everything. Set it and forget it (well, flip it once). What's your favorite way to eat dondakaya?
Oven Roasted Dondakaya Fry
Equipment
- 1 Baking sheet Large, rimmed
- 1 Silicone baking mat Or parchment paper for easy cleanup
- 1 Mixing bowl Large, for tossing
Ingredients
Main Ingredients:
- 1 lb (454 g) dondakaya (ivy gourd) - fresh, firm
- 2 teaspoon (10 ml) peanut oil - or any neutral oil
Spices:
- ¼ teaspoon (0.5 g) turmeric powder
- ¼ teaspoon (1 g) red chili powder - adjust to taste
- ½ teaspoon (1.5 g) coriander powder
- ½ teaspoon (4 g) salt - or to taste
Instructions
Prep:
- Preheat oven to 425°F (220°C). Line a baking sheet with a silicone mat or parchment paper.
- Wash and thoroughly dry the 1 lb dondakaya (ivy gourd). Cut each dondakaya into 4 lengthwise slits, keeping one end intact.
Season:
- Place the cut dondakaya in a large mixing bowl. Add 2 teaspoon peanut oil and toss to coat evenly.
- Add ¼ teaspoon turmeric powder, ¼ teaspoon red chili powder, ½ teaspoon coriander powder, and ½ teaspoon salt. Toss well until all pieces are evenly coated.
Roast:
- Spread the seasoned dondakaya in a single layer on the prepared baking sheet. Make sure pieces are not overlapping.
- Roast at 425°F for 20 minutes. Remove from oven, flip the pieces, and roast for another 20 minutes until crispy and lightly browned.
- The dondakaya should be tender inside and crispy on the edges. 40 minutes total gives the perfect crisp.
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