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A delightful Mangalorean stir-fry featuring ivy gourd, tossed with freshly grated coconut and aromatic spices. This simple yet flavorful side dish, known locally as manoli, pairs perfectly with rice and dal.
For 4 servings
Prepare the ivy gourd by washing it thoroughly. Trim both ends, then slice into thin rounds or cut lengthwise into quarters. Set aside.
Heat coconut oil in a wide pan or kadai over medium heat. Once hot, add the mustard seeds and allow them to splutter completely. This should take about 30 seconds.
Add the urad dal and sauté for about a minute until it turns light golden brown. Then, add the broken dried red chilies and curry leaves, and sauté for another 30 seconds until fragrant.
Add the finely chopped onion and sauté for 3-4 minutes until it becomes soft and translucent.
Add the sliced ivy gourd to the pan. Sprinkle turmeric powder, Kashmiri red chili powder, coriander powder, and salt. Mix everything thoroughly to ensure the vegetable is evenly coated with the spices.
Sprinkle 3 tablespoons of water over the vegetables. Cover the pan with a lid, reduce the heat to low, and cook for 10-12 minutes. Stir occasionally to prevent sticking. Cook until the ivy gourd is tender but still has a slight crunch.
Once the ivy gourd is cooked, add the grated fresh coconut and powdered jaggery (if using). Stir well to combine and cook uncovered for another 2 minutes, allowing the flavors to meld together.
A delightful Mangalorean stir-fry featuring ivy gourd, tossed with freshly grated coconut and aromatic spices. This simple yet flavorful side dish, known locally as manoli, pairs perfectly with rice and dal.
This south_indian recipe takes 35 minutes to prepare and yields 4 servings. At 152.29 calories per serving with 2.84g of protein, it's a beginner-friendly recipe perfect for lunch or dinner or side.
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Turn off the heat. Serve the Manoli Fry hot as a side dish with steamed rice and sambar, dal, or with chapatis.
Add 2-3 cloves of minced garlic along with the onions for a more robust, garlicky flavor.
For a different flavor profile, add 1/2 teaspoon of sambar powder along with the other spices.
Add 1/4 cup of boiled chana dal (split chickpeas) along with the coconut for added texture and protein.
Squeeze a teaspoon of fresh lime juice over the dish just before serving for a bright, tangy finish.
Ivy gourd is an excellent source of dietary fiber, which aids in digestion, promotes gut health, and helps in maintaining stable blood sugar levels.
This vegetable is a good source of vitamins like Vitamin A and C, and minerals like iron and calcium, contributing to overall wellness and boosting immunity.
Traditionally used in Ayurvedic medicine, ivy gourd is believed to have properties that may help in managing blood glucose levels, making it a beneficial choice for many.
As a completely vegan and plant-based dish, it's a light yet satisfying option that fits well into a balanced and wholesome diet.
One serving of Manoli Fry (approximately 1 cup) contains about 140-150 calories, making it a light and healthy side dish.
Yes, Manoli Fry is a healthy dish. Ivy gourd is low in calories and rich in fiber, vitamins, and minerals. The dish is plant-based, vegan, and uses minimal oil for cooking.
Yes, you can use frozen ivy gourd. Thaw it completely at room temperature and pat it dry with a paper towel to remove excess moisture before cooking.
Occasionally, more mature ivy gourd can have a slightly bitter taste. Using the recommended amount of jaggery helps to perfectly balance this bitterness. Also, ensure you don't burn the spices during tempering.
If you don't have jaggery, you can use a pinch of regular sugar or brown sugar to balance the flavors. You can also omit it, but it is recommended for the authentic taste.
Store any leftover Manoli Fry in an airtight container in the refrigerator. It will stay fresh for up to 2 days. Reheat in a pan or microwave before serving.
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