non-vegetariangluten-free
mangalorean
Kori Ajadina with Goan Sanna
Aromatic Kori Ajadina with fluffy Sanna - a soul-satisfying, protein-packed meal!
40 min
920 cal
46gProtein
100gCarbs
40gFat
2Recipes
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Crispy, perfectly spiced Manoli Fry – a fiber-rich snack that's quick to make and delicious!
A delightful Mangalorean stir-fry featuring ivy gourd, tossed with freshly grated coconut and aromatic spices. This simple yet flavorful side dish, known locally as manoli, pairs perfectly with rice and dal.
Serving size: 1 cup
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Crispy, perfectly spiced Manoli Fry – a fiber-rich snack that's quick to make and delicious!
This mangalorean dish is perfect for snack. With 159.04 calories and 3.15g of protein per serving, it's a low-calorie option for your meal plan.
Prepare the ivy gourd by washing it thoroughly. Trim both ends, then slice into thin rounds or cut lengthwise into quarters. Set aside.
Heat coconut oil in a wide pan or kadai over medium heat. Once hot, add the mustard seeds and allow them to splutter completely. This should take about 30 seconds.
Add the urad dal and sauté for about a minute until it turns light golden brown. Then, add the broken dried red chilies and curry leaves, and sauté for another 30 seconds until fragrant.
Add the finely chopped onion and sauté for 3-4 minutes until it becomes soft and translucent.
Add the sliced ivy gourd to the pan. Sprinkle turmeric powder, Kashmiri red chili powder, coriander powder, and salt. Mix everything thoroughly to ensure the vegetable is evenly coated with the spices.
Sprinkle 3 tablespoons of water over the vegetables. Cover the pan with a lid, reduce the heat to low, and cook for 10-12 minutes. Stir occasionally to prevent sticking. Cook until the ivy gourd is tender but still has a slight crunch.
Once the ivy gourd is cooked, add the grated fresh coconut and powdered jaggery (if using). Stir well to combine and cook uncovered for another 2 minutes, allowing the flavors to meld together.
Turn off the heat. Serve the Manoli Fry hot as a side dish with steamed rice and sambar, dal, or with chapatis.