10 Udupi-style healthy tambli recipes you can easily prepare at home

Tambli is one of the oldest and healthiest dishes in traditional Udupi and coastal Karnataka cuisine. This mildly spiced yogurt-based dish is known for its cooling properties and is usually served with steamed rice. Made with fresh herbs, leafy greens, vegetables, or fruits, tambli is simple to prepare, nutritious, and ideal for everyday meals.

1. Brahmi Tambli (Ondelaga Tambli)

Ingredients: 1 cup Brahmi (Ondelaga) leaves, ½ cup grated coconut, 2–3 green chillies, 1 tsp cumin seeds, 1 cup thick curd, 1 tsp coconut oil, salt.

Preparation: Lightly sauté the Brahmi leaves in coconut oil. Grind the leaves with grated coconut, cumin and green chillies into a smooth paste. Allow it to cool before mixing it with beaten curd and salt. Serve chilled.

Benefits: May improve memory and concentration, helps cool the body, rich in antioxidants.

2. Curry Leaf Tambli (Karibevu Tambli)

Ingredients: 1 cup fresh curry leaves, ½ cup grated coconut, 2 green chillies, 1 tsp cumin seeds, 1 cup thick curd, salt.

Preparation: Lightly roast the curry leaves. Grind them with coconut, cumin and green chillies into a fine paste. Mix with beaten curd and salt.

Benefits: Rich in iron and calcium, supports digestion, traditionally believed to promote healthy hair.

3. Mint Tambli (Pudina Tambli)

Ingredients: 1 cup mint leaves, ½ cup grated coconut, 2 green chillies, 1 tsp cumin seeds, 1 cup thick curd, salt.

Preparation: Sauté the mint leaves briefly. Grind with coconut, cumin and green chillies until smooth. Cool and combine with curd and salt.

Benefits: Refreshes the body during summer, supports digestion, may help reduce bloating.

4. Coriander Tambli (Kottambari Tambli)

Ingredients: 1 cup fresh coriander leaves, ½ cup grated coconut, 2 green chillies, 1 tsp cumin seeds, 1 cup thick curd, salt.

Preparation: Lightly sauté the coriander leaves and grind them with coconut, cumin and green chillies. Mix with curd and salt.

Benefits: Rich in Vitamin C, aids digestion, provides a fresh flavour.

5. Mangalore cucumber tambli (Magge Tambli)

Ingredients: 1 cup cooked grated Mangalore cucumber, ½ cup grated coconut, 2 green chillies, 1 tsp cumin seeds, 1 cup thick curd, salt.

Preparation: Cook the grated cucumber until soft. Grind with coconut, cumin and green chillies. Allow the mixture to cool before mixing with curd and salt.

Benefits: Cooling and hydrating, easy to digest, ideal for hot weather.

6. Ash gourd tambli (Kumbalakayi Tambli)

Ingredients: 1 cup cooked ash gourd, ½ cup grated coconut, 2 green chillies, 1 tsp cumin seeds, 1 cup thick curd, salt.

Preparation: Cook the ash gourd until tender. Grind with coconut, cumin and green chillies into a smooth paste. Cool and mix with curd and salt.

Benefits: High in water content, low in calories, helps keep the body cool.

7. Raw mango tambli (Mavinakayi Tambli)

Ingredients: 1 small raw mango, ½ cup grated coconut, 2 green chillies, 1 tsp cumin seeds, 1 cup thick curd, salt.

Preparation: Steam or cook the chopped raw mango until soft. Grind with coconut, cumin and green chillies. Cool completely before mixing with curd and salt.

Benefits: Rich in Vitamin C, refreshing during summer, adds a tangy flavour to meals.

8. Ridge gourd tambli (Heerekayi Tambli)

Ingredients: 1 cup cooked ridge gourd, ½ cup grated coconut, 2 green chillies, 1 tsp cumin seeds, 1 cup thick curd, salt.

Preparation: Cook the ridge gourd until soft. Grind with coconut, cumin and green chillies. Mix with cooled paste, curd and salt.

Benefits: Good source of fibre, supports digestion, light and nutritious.

9. Spinach tambli (Palak Tambli)

Ingredients: 2 cups spinach leaves, ½ cup grated coconut, 2 green chillies, 1 tsp cumin seeds, 1 cup thick curd, salt.

Preparation: Sauté the spinach leaves until wilted. Grind with coconut, cumin and green chillies. Cool and mix with curd and salt.

Benefits: Rich in iron and folate, contains essential vitamins, suitable as a healthy everyday side dish.

10. Pineapple tambli (Ananas Tambli)

Ingredients: 1 cup cooked pineapple pieces, ½ cup grated coconut, 2 green chillies, 1 tsp cumin seeds, 1 cup thick curd, salt.

Preparation: Cook the pineapple pieces until soft. Grind with coconut, cumin and green chillies. Allow the mixture to cool before combining with curd and salt.

Benefits: Sweet and tangy in flavour, contains Vitamin C, refreshing during summer.

Traditional tempering (optional)