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A unique and delicious Mangalorean stir-fry made with tender cashews and ivy gourd. This Konkani classic has a delightful crunch and a mildly sweet and spicy flavor that pairs perfectly with rice and dal.
For 4 servings
Prepare Cashews and Vegetables
Temper the Spices (Tadka)
Cook the Ivy Gourd (Tendli)
A unique and delicious Mangalorean stir-fry made with tender cashews and ivy gourd. This Konkani classic has a delightful crunch and a mildly sweet and spicy flavor that pairs perfectly with rice and dal.
This indian recipe takes 35 minutes to prepare and yields 4 servings. At 220.62 calories per serving with 4.46g of protein, it's a beginner-friendly recipe perfect for lunch or dinner or side.
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Add Cashews and Finish the Dish
If tendli is unavailable, you can make this dish with French beans, cluster beans (gavar), or even potatoes, adjusting the cooking time accordingly.
Add a pinch of asafoetida (hing) to the hot oil during tempering for a more complex, savory aroma and flavor.
For extra heat, add 1/4 teaspoon of red chilli powder along with the turmeric powder.
Garnish with finely chopped fresh coriander leaves just before serving for a fresh, herby note.
Cashews and coconut oil are excellent sources of monounsaturated and polyunsaturated fats, which can help lower bad cholesterol levels and support overall cardiovascular health.
Ivy gourd (tendli) and fresh coconut are high in dietary fiber, which aids digestion, promotes gut health, and helps in maintaining stable blood sugar levels.
Both tender cashews and urad dal contribute to the protein content of this dish, making it a good option for vegetarians and vegans looking to meet their protein needs.
This dish is a good source of minerals like magnesium, manganese, and copper from cashews, which are vital for bone health, energy production, and antioxidant defense.
Bibbe is the Konkani word for tender cashews. These are young, soft cashews harvested before they fully mature and harden. They have a delicate, slightly sweet flavor and a unique, tender texture that is highly prized in coastal Karnataka cuisine.
Yes, you can. While fresh tender cashews are traditional, they can be hard to find. If using regular dried cashews, soak them in hot water for at least 2 hours (or up to 4 hours) to soften them before adding them to the dish.
Yes, Bibbe Upkari is a nutritious dish. Cashews provide healthy monounsaturated fats, protein, and essential minerals. Ivy gourd is rich in fiber and vitamins. The use of coconut oil and jaggery in moderation makes it a wholesome, balanced side dish.
One serving of Bibbe Upkari (approximately 1 cup or 130g) contains an estimated 220-250 calories. The majority of the calories come from the healthy fats in the cashews and coconut.
Store any leftover Bibbe Upkari in an airtight container in the refrigerator for up to 2 days. The texture is best when fresh, but it reheats well in a pan or microwave.
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