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A unique Konkani stir-fry featuring turkey berries, known for their distinct bitter taste. This simple 'upkari' balances the bitterness with sweet jaggery, spicy chilies, and a savory tempering, creating a truly memorable side dish.
For 4 servings
Prepare the Turkey Berries
Temper the Spices (Tadka)
Cook the Upkari
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A unique Konkani stir-fry featuring turkey berries, known for their distinct bitter taste. This simple 'upkari' balances the bitterness with sweet jaggery, spicy chilies, and a savory tempering, creating a truly memorable side dish.
This south_indian recipe takes 30 minutes to prepare and yields 4 servings. At 166.52 calories per serving with 2.55g of protein, it's a beginner-friendly recipe perfect for lunch or dinner or side.
Garnish and Serve
For a slightly sweeter and more savory base, add one finely chopped onion after the tempering and sauté until translucent before adding the turkey berries.
Add 1 teaspoon of tamarind paste along with the jaggery and water for a delicious sweet, sour, and bitter flavor profile.
For extra heat and complexity, add 1/4 teaspoon of sambar powder or red chili powder along with the turmeric.
Add 2 tablespoons of cooked toor dal (pigeon peas) at the end along with the coconut for a more substantial, kootu-style dish.
Turkey berries are a notable plant-based source of iron, which is essential for forming hemoglobin and preventing anemia. Regular consumption can help improve energy levels and overall vitality.
Traditionally used to treat digestive ailments, turkey berries are high in fiber, which helps promote regular bowel movements and supports overall gut health. The asafoetida in the tempering also helps reduce gas and bloating.
Turkey berries contain various plant compounds and antioxidants that are believed to have anti-inflammatory effects, which may help in managing conditions related to inflammation.
Some traditional medicine practices use turkey berries to help regulate blood sugar levels. The fiber content can help slow down the absorption of sugar into the bloodstream.
It is a traditional Konkani-style stir-fry ('Upkari') made with turkey berries ('Mitke Saang'). It's known for its unique blend of bitter, sweet, and spicy flavors and is typically served as a side dish.
The key steps are crushing them well and soaking them in salted water. You can increase the soaking time to 30 minutes. Also, ensure you are using enough jaggery to balance the bitterness. A little extra jaggery can make a big difference.
Yes, it is considered very healthy. Turkey berries are a traditional remedy and are rich in iron, calcium, and fiber. They are believed to aid digestion, boost immunity, and help manage blood sugar levels. The use of minimal oil and fresh coconut also adds to its health benefits.
One serving of Mitke Sanga Upkari (approximately 0.75 cup or 90g) contains around 110-130 calories, primarily from the coconut oil and fresh coconut.
This upkari is an excellent side dish for a South Indian meal. It pairs perfectly with steamed rice and a simple dal (like dalitoy), sambar, or rasam. The simple main course allows the complex flavors of the upkari to stand out.
Freshly grated coconut is highly recommended for the best flavor and moist texture. If you must substitute, use thawed frozen coconut. Desiccated coconut can be used in a pinch, but you may need to add an extra splash of water as it will absorb moisture from the dish.