Manoli Sukkha
A delightful dry stir-fry from Mangalore featuring tender ivy gourd and freshly grated coconut, seasoned with a unique blend of spices. This dish offers a perfect balance of sweet, tangy, and spicy flavors.
For 4 servings
5 steps. 20 minutes total.
- 1
Step 1
- a.Prepare the Sukkha Masala
- b.In a small, dry pan over low heat, add the coriander seeds, cumin seeds, fenugreek seeds, and dried red chillies.
- c.Roast for 2-3 minutes, stirring continuously, until they become fragrant and slightly darker. Be careful not to burn them.
- d.Remove the spices from the pan and let them cool completely.
- e.Once cooled, transfer the roasted spices and the freshly grated coconut to a grinder.
- f.Grind to a coarse powder without adding any water. Set this sukkha masala aside.
- 2
Step 2
- a.Temper and Sauté the Ivy Gourd
- b.Heat the coconut oil in a heavy-bottomed pan or kadai over medium heat.
- c.Add the mustard seeds. Once they begin to splutter, add the urad dal and sauté until it turns light golden, about 30-40 seconds.
- d.Add the curry leaves and asafoetida, and stir for a few seconds until the leaves are crisp.
- e.Add the sliced ivy gourd, turmeric powder, and salt. Mix thoroughly to ensure the ivy gourd is well-coated with the tempering.
- 3
Step 3
- a.Cook the Ivy Gourd
- b.Sauté the ivy gourd for 2-3 minutes.
- c.Pour in 1/4 cup of water, reduce the heat to low-medium, cover the pan, and let it cook for 8-10 minutes.
- d.Stir occasionally to prevent sticking. Cook until the ivy gourd is tender but still retains a slight bite.
- 4
Step 4
- a.Combine Flavors and Finish the Dish
- b.Once the ivy gourd is cooked, add the tamarind paste and grated jaggery. Stir well and cook for 1-2 minutes until the jaggery has completely melted and coats the vegetable.
- c.Add the prepared sukkha masala to the pan.
- d.Gently mix everything together, ensuring the masala evenly coats the ivy gourd.
- e.Continue to cook on low heat for another 3-4 minutes, allowing the flavors to meld and the raw aroma of the coconut to dissipate.
- 5
Step 5
- a.Serve
- b.Turn off the heat. Your Manoli Sukkha is ready.
- c.Serve hot as a side dish with steamed rice and dal, or with chapatis or rotis.
What to keep in mind.
5 tips from the recipe — small details that make a real difference to the final dish.
- 1For the best flavor, always use freshly grated coconut instead of desiccated or frozen.
- 2Slice the ivy gourd uniformly thin to ensure it cooks quickly and evenly.
- 3Roast the spices on a very low flame to release their essential oils without burning them, which can make the dish bitter.
- 4Do not add excess water while cooking the ivy gourd, as this is a 'sukkha' or dry preparation.
- 5Choose firm, bright green ivy gourds. Avoid any that are pale, soft, or have turned red, as they will be overly ripe and mushy.
Adapt it for your goals.
Protein Boost
Add a handful of roasted cashews or boiled chickpeas along with the ivy gourd for added texture and protein.
Vegetable AdditionVegetable Addition
Incorporate thinly sliced potatoes or carrots along with the ivy gourd. Adjust the cooking time as needed.
No Onion/Garlic VersionNo Onion/Garlic Version
This recipe is naturally free of onion and garlic, making it suitable for those who avoid them.
Different OilDifferent Oil
While coconut oil provides authentic flavor, you can substitute it with any neutral vegetable oil if preferred.
Why this is on our healthy list.
Supports Blood Sugar Control
Ivy gourd has been traditionally used in Ayurvedic medicine for its anti-diabetic properties. It contains compounds that may help manage blood glucose levels, making this dish a good choice for a diabetic-friendly diet.
Rich in Dietary Fiber
Both ivy gourd and coconut are excellent sources of dietary fiber, which aids in digestion, promotes gut health, and helps in maintaining a feeling of fullness, which can support weight management.
Provides Healthy Fats
The use of fresh coconut and coconut oil provides medium-chain triglycerides (MCTs), a type of healthy fat that is easily digested and can serve as a quick source of energy.
Boosts Metabolism
The blend of spices like cumin, coriander, and fenugreek not only adds flavor but also contains properties that can help boost metabolism and improve digestion.
Frequently asked questions
Manoli Sukkha is a traditional dry vegetable dish from the Mangalorean region of Karnataka, India. 'Manoli' is the Tulu word for Ivy Gourd, and 'Sukkha' refers to a dry preparation made with a signature blend of roasted spices and coconut.