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A simple and wholesome Konkani stir-fry made with tender ridge gourd, aromatic tempering, and fresh coconut. This classic side dish is light, healthy, and comes together in under 25 minutes, perfect with dal and rice.
For 4 servings
Prepare the Ridge Gourd: Wash the ridge gourd thoroughly. Using a peeler, lightly shave off only the sharp, hard ridges. Leave the tender green skin intact as it is nutritious. Chop the gourd into uniform 1/2-inch cubes and set aside.
Prepare the Tempering (Tadka): Heat coconut oil in a kadai or a wide pan over medium heat. Once the oil is hot, add the mustard seeds and allow them to splutter completely, which takes about 30 seconds. Immediately add the urad dal and sauté for about a minute until it turns a light golden brown. Add the broken dried red chillies and curry leaves, and sauté for another 20-30 seconds until the leaves are crisp.
Cook the Upkari: Add the chopped ridge gourd to the pan along with turmeric powder and salt. Stir well to ensure the gourd is evenly coated with the tempering spices.
Simmer and Soften: Cover the pan with a lid and reduce the heat to low. Cook for 8-10 minutes, stirring occasionally. The ridge gourd will release its own water, so there is no need to add any extra. Cook until the gourd is tender but still holds its shape.
Garnish and Finish: Once the gourd is cooked through, remove the lid. Add the fresh grated coconut and the optional jaggery powder. Mix gently and cook uncovered for another 2 minutes to allow any excess moisture to evaporate. Check for seasoning and adjust salt if needed.
Serve: Serve the Gosale Upkari hot as a side dish with steamed rice and dal (like Konkani dalitoy) or with chapatis for a complete meal.
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A simple and wholesome Konkani stir-fry made with tender ridge gourd, aromatic tempering, and fresh coconut. This classic side dish is light, healthy, and comes together in under 25 minutes, perfect with dal and rice.
This south_indian recipe takes 25 minutes to prepare and yields 4 servings. At 152.1 calories per serving with 1.88g of protein, it's a beginner-friendly recipe perfect for lunch or dinner or side.
Add 1 teaspoon of chana dal along with the urad dal in the tempering for an extra layer of crunch.
For a slightly sweeter base, add 1 finely chopped small onion after the tempering and sauté until translucent before adding the ridge gourd.
For a spicier version, add one slit green chilli along with the tempering.
Substitute the grated coconut with 2 tablespoons of coarsely crushed roasted peanuts for a different texture and flavor profile.
Ridge gourd is an excellent source of dietary fiber, which helps prevent constipation, promotes regular bowel movements, and supports a healthy gut microbiome.
With its high water content (over 90%), ridge gourd helps keep the body hydrated and has a natural cooling effect, making it ideal for consumption during warmer months.
This dish is low in calories and fat while being high in fiber, which helps you feel full and satisfied for longer. This makes it a great choice for those looking to manage their weight.
Ingredients like turmeric and curry leaves are packed with antioxidants that help combat oxidative stress and reduce inflammation in the body.
A single serving of Gosale Upkari contains approximately 115 calories, making it a light and healthy side dish. The calorie count can vary slightly based on the amount of oil and coconut used.
Yes, it is very healthy. Ridge gourd is low in calories and fat, high in dietary fiber, and rich in water content. The dish uses minimal oil and healthy fats from coconut, making it a nutritious addition to any meal.
Ridge gourd has a very high water content. If it becomes too watery, it might be because the gourd was very mature or you cooked it with the lid on for too long. To fix this, simply cook it uncovered on medium heat for the last few minutes to allow the excess water to evaporate.
While fresh coconut is traditional and adds a lovely sweetness and texture, you can make the dish without it. The upkari will still be delicious, just with a more pronounced vegetable flavor. You could also try adding crushed roasted peanuts as a substitute.
Gosale Upkari is a classic Konkani side dish that pairs perfectly with steamed rice and a simple dal, like 'Dalitoy'. It also goes well with chapatis or rotis.
It is best to use fresh, tender ridge gourd for this recipe as frozen gourd can become mushy and release too much water upon cooking, altering the texture of the final dish.