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A simple and delicious South Indian stir-fry made with ivy gourd, aromatic spices, and a hint of coconut. This classic poriyal is a perfect side dish for sambar rice or rasam, offering a delightful crunch and savory flavor.
For 4 servings
Preparation: Wash the ivy gourd (kovakkai) thoroughly. Pat them dry, trim both ends, and slice them into thin, even rounds. Finely chop the onion and set aside.
Tempering (Tadka): Heat coconut oil in a wide, heavy-bottomed pan or kadai over medium heat. Once the oil is hot, add the mustard seeds and allow them to splutter completely. Then, add the urad dal and chana dal, and sauté for 1-2 minutes until they turn a light golden brown.
Sauté Aromatics: Add the broken dried red chilies, curry leaves, and a pinch of hing to the pan. Sauté for about 30 seconds until the curry leaves turn crisp and aromatic.
Cook Onions: Add the finely chopped onion to the pan and sauté for 3-4 minutes until it becomes soft and translucent.
Cook the Ivy Gourd: Add the sliced kovakkai, turmeric powder, and salt. Mix well to ensure the vegetable is evenly coated with the spices. Cover the pan with a lid and reduce the heat to low. Cook for 15-20 minutes, stirring every 5 minutes to prevent sticking. Do not add any water; the kovakkai will cook in its own moisture.
Add Finishing Spices: Once the kovakkai is tender and slightly browned at the edges, add the sambar powder. Stir gently and cook for another 2-3 minutes on low heat to eliminate the raw flavor of the spice powder.
Garnish and Serve: Turn off the heat. Add the freshly grated coconut and give it a final mix. Let it rest for a minute before serving hot with rice and sambar or rasam.
A simple and delicious South Indian stir-fry made with ivy gourd, aromatic spices, and a hint of coconut. This classic poriyal is a perfect side dish for sambar rice or rasam, offering a delightful crunch and savory flavor.
This south_indian recipe takes 40 minutes to prepare and yields 4 servings. At 142.27 calories per serving with 2.9g of protein, it's a beginner-friendly recipe perfect for lunch or dinner or side.
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For a different flavor profile, add 2-3 cloves of crushed garlic along with the onions.
Instead of sambar powder, you can use 1 teaspoon of red chili powder and 1 teaspoon of coriander powder.
Add 2 tablespoons of coarsely crushed roasted peanuts along with the coconut at the end for extra crunch and nutty flavor.
For a crispier 'fry' version, slice the kovakkai lengthwise, skip the onion, and cook uncovered on low heat for a longer duration until crisp.
Ivy gourd is an excellent source of dietary fiber, which aids in smooth digestion, helps prevent constipation, and promotes a healthy gut microbiome.
Traditionally used in Ayurvedic practices, ivy gourd is believed to have properties that may help in managing blood glucose levels, making it a good choice for a diabetic-friendly diet.
This dish is packed with antioxidants from ingredients like ivy gourd, turmeric, and curry leaves, which help combat oxidative stress and support overall cellular health.
Yes, it is a very healthy dish. Ivy gourd is low in calories and rich in dietary fiber, vitamins, and minerals. This recipe uses minimal oil and incorporates beneficial spices like turmeric, making it a nutritious side dish.
A single serving of Kovakkai Poriyal (approximately 170g) contains around 150-180 calories. The exact count can vary based on the amount of coconut oil and grated coconut used.
Occasionally, some ivy gourds can have a slightly bitter taste, which is natural. Choosing young, tender, and bright green gourds can help minimize bitterness. A small pinch of sugar or jaggery can help balance the flavors if needed.
Absolutely. For a 'no onion, no garlic' version suitable for festivals or specific dietary preferences, you can simply omit the onion. The dish will still be delicious.
Store any leftover poriyal in an airtight container in the refrigerator. It stays fresh for up to 2-3 days. Reheat in a pan or microwave before serving for the best taste.
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