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A delightful sweet, spicy, and tangy curry from the Konkani coast, made with ripe mangoes. This seasonal delicacy balances the sweetness of mango and jaggery with the heat of red chilies, creating a truly unique flavor.
Prepare the Mangoes
Cook the Mango Curry
Prepare the Tempering (Tadka)
A delightful sweet, spicy, and tangy curry from the Konkani coast, made with ripe mangoes. This seasonal delicacy balances the sweetness of mango and jaggery with the heat of red chilies, creating a truly unique flavor.
This south_indian recipe takes 25 minutes to prepare and yields 4 servings. At 217.07 calories per serving with 1.77g of protein, it's a beginner-friendly recipe perfect for lunch or dinner or side.
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Combine and Serve
For a creamier and richer gravy, add 2-3 tablespoons of freshly grated coconut or 1/4 cup of thin coconut milk towards the end of the cooking process. Simmer for a couple of minutes until well combined.
If you prefer more heat, add 1/4 teaspoon of red chili powder along with the turmeric powder. You can also add one or two slit green chilies while cooking the mangoes.
A traditional variation involves adding 1 tablespoon of chana dal (split Bengal gram), soaked for 30 minutes, along with the mangoes. This adds a lovely texture and bite to the curry.
Mangoes are an excellent source of Vitamin C, a powerful antioxidant that helps strengthen the immune system and protect the body against infections.
Both mangoes and turmeric contain potent antioxidants. Mangoes have polyphenols, while turmeric has curcumin, which help combat oxidative stress and inflammation in the body.
The use of coconut oil provides medium-chain triglycerides (MCTs), a type of fat that is easily digested and can be a quick source of energy for the body and brain.
Traditionally, small, fibrous, and tangy-sweet local varieties are used whole. If those aren't available, use ripe but firm mangoes like Badami, Pairi, or even Tommy Atkins. Avoid overly ripe or stringy mangoes as they can turn mushy.
Yes, you can substitute jaggery with brown sugar or regular sugar. However, jaggery provides a distinct, earthy sweetness and caramel-like flavor that is authentic to the dish. Adjust the quantity to your taste.
Ambe Upkari is moderately healthy. It's rich in vitamins from mangoes and minerals from jaggery. However, it contains natural sugars from both, so it should be consumed in moderation, especially by those monitoring their sugar intake. Using coconut oil adds healthy fats.
One serving of Ambe Upkari (approximately 1 cup) contains around 200-220 calories. This can vary depending on the size and sweetness of the mangoes and the amount of jaggery used.
Store leftover Ambe Upkari in an airtight container in the refrigerator for up to 2-3 days. The flavors often deepen and taste even better the next day. Reheat gently on the stovetop before serving.
It pairs wonderfully with steamed rice, allowing the rice to soak up the sweet and spicy gravy. It also goes well with neer dosa, chapatis, or as a side dish in a larger South Indian meal.
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