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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
Prepare the Sukkha Masala
Temper and Sauté the Ivy Gourd
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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.
This south_indian recipe takes 35 minutes to prepare and yields 4 servings. At 205.7 calories per serving with 3.44g of protein, it's a beginner-friendly recipe perfect for lunch or dinner or side.
Cook the Ivy Gourd
Combine Flavors and Finish the Dish
Serve
Add a handful of roasted cashews or boiled chickpeas along with the ivy gourd for added texture and protein.
Incorporate thinly sliced potatoes or carrots along with the ivy gourd. Adjust the cooking time as needed.
This recipe is naturally free of onion and garlic, making it suitable for those who avoid them.
While coconut oil provides authentic flavor, you can substitute it with any neutral vegetable oil if preferred.
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.
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.
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.
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.
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.
Yes, it is quite healthy. Ivy gourd is rich in fiber and is known for its potential to help regulate blood sugar levels. The dish uses minimal oil and is packed with nutrients from vegetables and spices. The use of jaggery is a healthier alternative to refined sugar.
One serving of Manoli Sukkha (approximately 140g) contains around 150-180 calories. The calories primarily come from the coconut, oil, and ivy gourd.
While fresh ivy gourd provides the best texture, you can use frozen ivy gourd. Thaw it completely and pat it dry before use. Note that frozen vegetables may cook faster and release more water, so you might need to adjust the cooking time and added water accordingly.
Bitterness usually comes from burning the spices, especially the fenugreek seeds (methi), during the roasting step. Always roast the spices on a very low flame and remove them from the pan as soon as they become aromatic.
Leftover Manoli Sukkha can be stored in an airtight container in the refrigerator for up to 2-3 days. Reheat it in a pan over low heat or in the microwave before serving.