Manoli Fry
Tender ivy gourd tossed with aromatic spices and roasted to crispy perfection. This Mangalorean-style stir-fry celebrates the natural crunch of manoli with a bold tempering of mustard seeds, curry leaves, and red chilies. A quick, everyday sabzi that pairs beautifully with dal and rice.
For 4 servings
- prep
Prep the ivy gourd.
Wash the ivy gourd thoroughly. Trim both ends and slice each one lengthwise into quarters. If any seeds are hard or mature, discard them.
TIPChoose bright green, tender ivy gourd that snap easily when bent — they cook faster and taste sweeter. - temper · ~1 min
Make the tempering.
1.Heat oil in a wide kadai or pan over medium heat until shimmering.2.Add mustard seeds and let them splutter (30 sec).3.Add cumin seeds, dried red chili, and curry leaves — sauté until fragrant (20 sec).TIPKeep the heat steady at medium — too high and the spices will burn before the mustard splutters. - saute · ~7 min
Sauté the onions and aromatics.
1.Add chopped onion and sauté until translucent and lightly golden (4-5 min).2.Add ginger-garlic paste and cook until the raw smell disappears (1 min).3.Sprinkle turmeric powder, red chili powder, and coriander powder — stir well (30 sec).TIPDon't rush the onions — letting them soften fully builds the sweet-savory base that balances the spices. - fry · ~12 min
Cook the ivy gourd.
1.Add the sliced ivy gourd and salt to the pan — toss well to coat with the masala.2.Spread the ivy gourd into an even layer and cook uncovered on medium heat for 5 minutes.3.Stir gently and continue cooking for another 5-7 minutes until the edges are crisp and lightly charred.4.Sprinkle dry mango powder, toss once, and turn off the heat.TIPDon't cover the pan — the ivy gourd releases moisture and will steam instead of getting crisp. Open pan on medium heat gives the best texture. - garnish
Garnish with fresh coriander leaves and serve hot.
Transfer to a serving bowl and sprinkle generously with chopped coriander leaves. Serve immediately with steamed rice and dal.
What to keep in mind.
6 tips from the recipe — small details that make a real difference to the final dish.
- 1Choose ivy gourds that snap easily and are small and bright green for the best tenderness.
- 2Cut the ivy gourd into uniform quarters to ensure even cooking and consistent crispiness.
- 3Do not cover the pan while cooking the ivy gourd to avoid steaming and achieve a crispy, charred finish.
- 4Sauté the onions until they are lightly golden to develop a sweet-savory base for the masala.
- 5Add the dry mango powder only at the end, off the heat, to preserve its tangy flavor.
- 6Fresh curry leaves are key — stale ones will turn bitter; use them within a day of purchase for best aroma.
Adapt it for your goals.
Coconut Finish
Add 2 tablespoons of fresh grated coconut after turning off the heat and toss gently. The coconut adds a creamy, slightly sweet contrast to the spicy, tangy masala, popular in coastal Mangalorean homes.
Low Oil VersionLow-Oil Version
Use a non-stick pan and just 1 teaspoon of oil; dry-roast the spices in the pan first, then add a splash of water to cook the vegetables. This reduces fat while keeping the dish flavorful, ideal for calorie-conscious meals.
Crunchy Peanut AdditionCrunchy Peanut Addition
Sprinkle 2 tablespoons of roasted, crushed peanuts along with the dry mango powder. This adds a nutty crunch and protein boost, making it a more substantial side dish.
Why this is on our healthy list.
Rich in Dietary Fiber
Ivy gourd is a good source of fiber, which supports healthy digestion and helps maintain steady blood sugar levels.
Low in Calories
This stir-fry is naturally low in calories and uses minimal oil, making it a guilt-free addition to your meal.
Contains Antioxidants
The turmeric, curry leaves, and coriander powder provide antioxidant compounds that help fight oxidative stress in the body.
Good Source of Plant-Based Iron
Coriander powder and curry leaves contribute modest amounts of iron, which supports healthy blood and energy levels.
Frequently asked questions
Yes, but thaw them completely and pat very dry with a kitchen towel before cooking. Frozen gourd releases more water, so you may need to cook a few extra minutes to achieve crispness.
