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A delightful Konkani curry blending sweet ripe mangoes and tangy pineapple in a unique coconut-mustard seed gravy. This sweet, sour, and pungent dish is a festive classic, perfect with steamed rice.
For 4 servings
Cook the Fruits
Prepare the Coconut-Mustard Paste
Combine and Simmer the Curry
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A delightful Konkani curry blending sweet ripe mangoes and tangy pineapple in a unique coconut-mustard seed gravy. This sweet, sour, and pungent dish is a festive classic, perfect with steamed rice.
This south_indian recipe takes 35 minutes to prepare and yields 4 servings. At 229.73 calories per serving with 2.54g of protein, it's a moderately challenging recipe perfect for lunch or dinner or side.
Prepare the Tempering (Tadka)
Finish and Serve
Instead of pineapple and mango, you can make this curry with ripe jackfruit bulbs (ghare) or hog plums (ambade).
For a spicier version, add one or two slit green chillies along with the fruits in the first step.
If jaggery is unavailable, you can substitute it with an equal amount of brown sugar or coconut sugar.
Mangoes and pineapples are excellent sources of Vitamin C and A, which boost immunity and act as powerful antioxidants, protecting cells from damage.
Pineapple contains bromelain, a natural enzyme that helps in the digestion of proteins. The fiber from the fruits and coconut also promotes a healthy gut and regular bowel movements.
Spices like turmeric (containing curcumin) and mustard seeds have known anti-inflammatory properties that can help reduce inflammation in the body.
One serving (approximately 1 cup or 250g) of Avnas Ambe Sasam contains around 280-320 calories, primarily from the coconut, fruits, and jaggery.
Yes, it can be part of a healthy diet. It's rich in vitamins, minerals, and fiber from fruits and contains beneficial compounds from spices like turmeric and mustard. However, due to the natural sugars from fruits and jaggery, and saturated fat from coconut, it should be consumed in moderation.
Bitterness is almost always caused by the mustard seeds. This can happen if the paste is not ground smoothly enough, or if the curry is boiled vigorously after the mustard paste is added. Always grind to a very fine paste and maintain a gentle simmer.
Absolutely. Canned or frozen pineapple and mango chunks are a great substitute. Thaw frozen fruit before use. If using canned fruit packed in syrup, you may need to reduce the amount of jaggery in the recipe.
Store any leftover curry in an airtight container in the refrigerator for up to 3 days. The flavors often improve by the next day. Reheat gently on the stovetop or in the microwave.