Most people don’t know Kenduli, a wild veggie in bushy areas. Discover its benefits, nutrition & recipes in this NewsWebFit guide to Ivy Gourd.
Most people are unaware of a natural and nutritious
vegetable that grows quietly in forest-like bushes and local wild regions — Kenduli,
also known as Ivy Gourd, Tindora, Kundru, or Tendli.
In Bengal, it is lovingly referred to as Kenduli. Despite being common in rural
landscapes, this humble vegetable remains underappreciated in urban households.
At NewsWebFit, we strive to introduce such hidden
gems to help you discover natural ways to improve your health and nutrition. In
this article, we will take a deep dive into Kenduli's origins, its irrigation
zones, nutritional composition, health benefits, and delicious recipes for
everyday consumption.
What is Kenduli (Ivy Gourd)?
Scientific name: Coccinia grandis
Ivy Gourd, locally known as Kenduli, is a tropical perennial
vine from the Cucurbitaceae (gourd) family. This green, tender vegetable looks
like a baby cucumber and grows as a climbing vine. It's widespread in countries
like India, Bangladesh, Thailand, the Philippines, and Sri Lanka.
Where is Kenduli Found? Irrigation and Cultivation Zones
Kenduli mostly grows wildly and naturally in:
- Primarily
found in Eastern and Northeastern regions of India, particularly in
states like West Bengal, Assam, and Odisha.
- Bangladesh,
especially in village forest areas
- Tropical
South Asia and Southeast Asia
It thrives in warm, humid climates and can often be
found growing along fences, forest boundaries, and riverbanks.
In recent years, small farmers have started irrigating and
cultivating Kenduli in organic farms and kitchen gardens due to its rising
medicinal recognition.
Conditions for Cultivation:
- Temperature:
20°C to 35°C
- Soil:
Well-drained loamy soil
- Water:
Moderate watering
- Sunlight:
Partial to full sun
Nutritional Value of Kenduli (Per 100g):
- Calories:
18 kcal
- Water
Content: 93%
- Carbohydrates:
3.9g
- Protein:
1.2g
- Fat:
0.1g
- Fiber:
1.6g
- Vitamin
C: 25 mg
- Vitamin
A: 75 IU
- Iron:
1.1 mg
- Calcium:
35 mg
Kenduli is a low-calorie, high-water vegetable that
is rich in fiber, vitamins A and C, iron, and antioxidants.
Health Benefits of Kenduli (Ivy Gourd)
1. Helps Manage Diabetes
Kenduli is known to regulate blood sugar levels by improving
insulin sensitivity and slowing glucose absorption. It has long been valued in
traditional medicine for helping manage diabetes.
2. Promotes Weight Loss
With low calories and high fiber, it promotes satiety, helps
reduce cravings, and supports fat metabolism.
3. Improves Digestion
Its high fiber content promotes healthy bowel movement and
prevents constipation.
4. Boosts Immunity
Rich in Vitamin C and antioxidants, Kenduli supports your
immune system against infections.
Certain antioxidants in Kenduli help detoxify the liver and
protect it from damage.
6. Fights Inflammation
Bioactive compounds like flavonoids present in Kenduli help
reduce internal inflammation.
It helps reduce LDL cholesterol, manage hypertension, and
maintain cardiovascular health.
8. Rich in Antioxidants
Fights free radicals and reduces the risk of chronic
diseases and premature aging.
How to Use Kenduli in Daily Life
You can incorporate Kenduli in several ways in your daily
meals. Here are a few:
- Stir-fried
with mustard oil, green chilies, and potatoes
- As a
dry curry with spices and garlic
- In
daal (lentil soup) as a vegetable additive
- Lightly
steamed and used in salads
- As a
stuffing for parathas or rotis
Healthy and Nutritious Kenduli Recipes
 |
| Kenduli Bhaji |
1. Kenduli Bhaji (Stir-Fried Ivy Gourd)
Ingredients:
- 250g
Kenduli
- 1
small potato (optional)
- 2
green chilies
- Mustard
oil
- Salt,
turmeric
Method:
- Slice
Kenduli and potato thinly.
- Heat
mustard oil, add chilies.
- Add
vegetables with salt and turmeric.
- Stir-fry
till cooked.
Benefits: High in fiber, low in calories, perfect for weight watchers.
2. Kenduli with Moong Daal
Ingredients:
- 1
cup split yellow moong dal
- 200g
sliced Kenduli
- Bay
leaf, mustard seeds, cumin
- Salt,
turmeric
Method:
- Boil
dal till soft.
- In a
pan, temper spices and add Kenduli.
- Cook,
then mix with dal.
Benefits: Protein-rich, digestive, and suitable for diabetic diet.
3. Kenduli Stuffed Paratha
Ingredients:
- 1
cup boiled and mashed Kenduli
- 1
small onion chopped
- Whole
wheat flour dough
- Spices
(ajwain, cumin, chili)
Method:
- Mix
Kenduli with spices and onion.
- Stuff
in dough and roll.
- Cook
on tawa with ghee.
Benefits: A good breakfast option, fiber-rich,
energy-boosting.
 |
| Kenduli Fish Curry |
Ayurvedic and Traditional Uses
In Ayurveda, Kenduli (Ivy Gourd) has been used for centuries
to treat:
- Diabetes
- Skin
infections
- Jaundice
- Respiratory
ailments
Its leaves and roots are used in decoctions, and the fruit
is consumed cooked or raw depending on the region.
Precautions
- Overconsumption
may lower blood sugar excessively in diabetic patients.
- Ensure
you rinse thoroughly, as wild-harvested varieties may contain soil,
debris, or hidden insects.
Final Thoughts from NewsWebFit
At NewsWebFit, we encourage readers to embrace
natural, local vegetables like Kenduli. Not only does it support your body with
essential nutrients and health benefits, but it also contributes to sustainable
farming and local biodiversity.
Make Kenduli a part of your everyday diet, and see
the difference in your energy levels, immunity, and overall wellness.
🛑 Disclaimer :
The information provided in this article is for educational
and informational purposes only and is not intended as medical advice.
While we strive to present accurate and research-based content on natural foods
like Kenduli (Ivy Gourd), it is always recommended to consult with a
qualified healthcare professional, dietitian, or physician before making
any significant changes to your diet, especially if you have existing medical
conditions, allergies, or are taking medications.
NewsWebFit does not intend to diagnose, treat, cure,
or prevent any medical condition.The traditional and home-based remedies
mentioned are based on general knowledge and should be used with discretion.
Individual results may vary.
Use this information at your own risk. NewsWebFit
shall not be held liable for any adverse effects, misuse, or misunderstanding
of the content published on this platform.