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A classic Mangalorean dry curry made with tender ivy gourd and a freshly ground coconut-spice masala. This delightful side dish is savory, spicy, and pairs perfectly with rice and dal.
For 4 servings
Prepare the Sukka Masala
Cook the Ivy Gourd (Manoli)
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A classic Mangalorean dry curry made with tender ivy gourd and a freshly ground coconut-spice masala. This delightful side dish is savory, spicy, and pairs perfectly with rice and dal.
This south_indian recipe takes 40 minutes to prepare and yields 4 servings. At 239.3 calories per serving with 3.83g of protein, it's a moderately challenging recipe perfect for lunch or dinner or side.
Combine and Finish the Sukka
Prepare the Tempering (Tadka)
Garnish and Serve
This sukka masala works wonderfully with other vegetables like French beans, cluster beans (gawar), potatoes, or even mushrooms.
For a more pungent flavor, add 2-3 cloves of garlic while grinding the coconut masala.
If fresh coconut is unavailable, you can use 3/4 cup of unsweetened desiccated coconut. Soak it in 3 tablespoons of warm water for 10 minutes before grinding.
Ivy gourd is an excellent source of dietary fiber, which aids in digestion, promotes gut health, and helps in maintaining stable blood sugar levels.
The use of fresh coconut and coconut oil provides medium-chain triglycerides (MCTs), a type of healthy fat that is easily digested and can provide a quick source of energy.
Spices like turmeric (containing curcumin), coriander, and cumin are known for their potent anti-inflammatory and antioxidant properties, which help combat oxidative stress in the body.
Traditional spices used in this recipe, such as cumin and fenugreek seeds, are known to stimulate digestive enzymes, reduce bloating, and improve overall digestive function.
Manoli is the name for Ivy Gourd in the Tulu and Konkani languages, spoken in the Mangalore-Udupi region of Karnataka. It's a small, green vegetable also known as Tindora or Tendli in other parts of India.
Yes, Manoli Sukka is a nutritious dish. Ivy gourd is rich in fiber, vitamins, and minerals. The use of coconut provides healthy fats, and the spices like turmeric and cumin offer anti-inflammatory and digestive benefits. It is a well-balanced, plant-based side dish.
One serving of Manoli Sukka (approximately 1 cup or 175g) contains around 180-220 calories. The calorie count can vary based on the amount of coconut and oil used.
Absolutely. If using frozen grated coconut, make sure to thaw it to room temperature before grinding it for the masala. This will ensure a better texture.
The most common reasons for a mushy sukka are overcooking the ivy gourd or adding too much water while cooking the vegetable or grinding the masala. Cook the ivy gourd until it's just tender with a slight bite, and use minimal water for the masala paste.
Store any leftover Manoli Sukka in an airtight container in the refrigerator for up to 2-3 days. Reheat it in a pan over low heat until warmed through. Avoid using a microwave, as it can make the dish soggy.