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A classic Mangalorean curry where tender ivy gourd and hearty black chickpeas are simmered in a fragrant, tangy masala made from freshly roasted coconut and spices. It's a delightful dish that pairs perfectly with steamed rice.
For 4 servings
Pressure Cook Chickpeas: Place the drained, soaked black chickpeas in a pressure cooker. Add 2 cups of water and a pinch of salt. Cook for 4-5 whistles on medium heat, or until the chickpeas are soft but hold their shape. Do not discard the cooking water; set it aside with the chickpeas.
Roast Masala Ingredients: Heat a heavy-bottomed pan over low-medium heat.
Grind Masala Paste: Allow the roasted spices and coconut to cool completely. Transfer them to a grinder jar. Add the tamarind paste, turmeric powder, and about 1/2 cup of water. Grind to a very smooth, thick paste. Add a little more water if needed to facilitate grinding.
Cook the Curry: Heat 1 tablespoon of coconut oil in a large pot or kadai over medium heat. Add the chopped onions and sauté for 3-4 minutes until they become soft and translucent. Add the cut ivy gourd (manoli) and sauté for another 4-5 minutes until it's slightly tender.
Simmer the Curry: Stir the ground masala paste into the pot. Cook for 2-3 minutes, stirring constantly, until the raw smell disappears. Add the cooked chickpeas along with their reserved water. Add the jaggery and salt. Pour in another cup of water, or as needed, to achieve your desired gravy consistency. Bring to a boil, then reduce the heat, cover, and simmer for 10-12 minutes, allowing the ivy gourd to cook through and the flavors to meld.
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A classic Mangalorean curry where tender ivy gourd and hearty black chickpeas are simmered in a fragrant, tangy masala made from freshly roasted coconut and spices. It's a delightful dish that pairs perfectly with steamed rice.
This south_indian recipe takes 55 minutes to prepare and yields 4 servings. At 361 calories per serving with 11.83g of protein, it's a moderately challenging recipe perfect for lunch or dinner.
Prepare Tempering (Tadka): While the curry simmers, heat the remaining 1 tablespoon of coconut oil in a small pan. Add the mustard seeds and let them splutter. Add the crushed garlic and curry leaves, and fry for about 30-40 seconds until the garlic is fragrant and turns light golden brown.
Finish and Serve: Pour the hot tempering over the simmering curry. Mix gently, turn off the heat, and let the curry rest for 5 minutes. Serve hot with steamed rice, neer dosa, or chapati.
You can replace ivy gourd with other vegetables like potatoes, raw banana, or yardlong beans. Adjust cooking time accordingly.
For a slightly creamier and richer gravy, you can add 1/4 cup of thick coconut milk at the end of cooking. Do not boil after adding it.
This curry also works well with red kidney beans (rajma) or black-eyed peas instead of black chickpeas.
Black chickpeas are a powerhouse of protein and fiber, which helps in muscle maintenance, keeps you full for longer, and supports a healthy digestive system.
The use of coconut and coconut oil provides medium-chain triglycerides (MCTs), a type of healthy fat that can be a good source of energy.
Spices like turmeric, coriander, and cumin are known for their anti-inflammatory and antioxidant properties, which help combat oxidative stress in the body.
Yes, it is a very healthy dish. Black chickpeas are an excellent source of plant-based protein and dietary fiber, which aids digestion and promotes satiety. Ivy gourd provides vitamins and minerals, and the use of coconut oil offers healthy fats. The spices used also have various health benefits.
One serving of this curry (approximately 1 cup or 310g) contains around 350-400 calories. The exact count depends on the amount of coconut and oil used.
Absolutely. Using a 15-ounce (425g) can of black chickpeas can save you the soaking and pressure cooking time. Be sure to drain and rinse them thoroughly before adding them to the curry in step 5.
Kadale Manoli Curry pairs traditionally and beautifully with steamed white or brown rice. It also tastes great with Mangalorean specialties like Neer Dosa and Sannas, or with regular chapatis.
A slight bitterness can come from over-roasting the fenugreek seeds (methi) or the coconut. Ensure you roast the spices on low heat and remove them as soon as they are fragrant. Roast the coconut until it's golden brown, not dark brown or burnt.