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A classic Mangalorean curry featuring tender Malabar spinach and chickpeas simmered in a fragrant, spicy coconut gravy. This tangy and savory dish, known as gassi, is a coastal Karnataka specialty best enjoyed with steamed rice.
For 4 servings
Prepare Chickpeas & Roast Masala Spices
Grind the Coconut Masala Paste
Cook the Gassi
A classic Mangalorean curry featuring tender Malabar spinach and chickpeas simmered in a fragrant, spicy coconut gravy. This tangy and savory dish, known as gassi, is a coastal Karnataka specialty best enjoyed with steamed rice.
This south_indian recipe takes 50 minutes to prepare and yields 4 servings. At 320.71 calories per serving with 8.01g of protein, it's a moderately challenging recipe perfect for lunch or dinner.
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Prepare the Tempering (Oggarane)
Finish and Serve
Replace black chickpeas with sprouted green gram (moong), black-eyed peas (alsande), or even paneer cubes for a different texture.
Add cubes of ash gourd, pumpkin, or sweet potato along with the spinach for extra flavor and nutrition. Adjust cooking time accordingly.
For a richer, creamier gassi, add 5-6 soaked cashews while grinding the coconut masala paste.
For a sattvic version, you can skip the onion and garlic. The curry will still be flavorful from the roasted spices and coconut.
The combination of Malabar spinach and black chickpeas makes this dish an excellent source of dietary fiber, which promotes digestive health, helps regulate blood sugar, and contributes to a feeling of fullness.
Black chickpeas (kala chana) are a powerhouse of plant-based protein, essential for muscle repair, growth, and overall body function, making this a great meal for vegetarians and vegans.
Malabar spinach is loaded with Vitamin A, Vitamin C, iron, and calcium, which are vital for vision, immune function, blood health, and strong bones.
The use of fresh coconut and coconut oil provides medium-chain triglycerides (MCTs), a type of healthy fat that is easily digestible and can provide a quick source of energy.
One serving of Basale Soppu Gassi (approximately 1 cup or 270g) contains around 300-350 calories, depending on the amount of coconut and oil used. It's a balanced dish with carbohydrates, protein, and healthy fats.
Yes, it is a very healthy dish. Malabar spinach is rich in vitamins A and C, iron, and calcium. Black chickpeas provide excellent plant-based protein and fiber, which aids digestion. The use of coconut provides healthy fats.
While you can use regular spinach (palak), the texture and flavor will be different. Malabar spinach has thicker, slightly mucilaginous leaves and stems that hold up well to cooking, which is characteristic of this dish. If using regular spinach, add it towards the end of the cooking process as it wilts much faster.
The fresh coconut base is the heart of a traditional 'gassi'. Omitting it would significantly change the dish. For a less authentic but still tasty alternative, you could try a base of onion, tomato, and cashew paste, but it would no longer be a Mangalorean gassi.
Store any leftover gassi in an airtight container in the refrigerator for up to 2-3 days. The flavors often deepen overnight. Reheat gently on the stovetop, adding a splash of water if the gravy has thickened too much.
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