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A unique and flavorful Konkani stir-fry made with turkey berries (sundakkai). The slight bitterness of the berries is perfectly balanced with sweet jaggery, tangy tamarind, and fresh coconut. A traditional side dish from Mangalore.
Prepare the Turkey Berries
Grind the Coconut Masala
Prepare the Tempering (Tadka)
A unique and flavorful Konkani stir-fry made with turkey berries (sundakkai). The slight bitterness of the berries is perfectly balanced with sweet jaggery, tangy tamarind, and fresh coconut. A traditional side dish from Mangalore.
This south_indian recipe takes 35 minutes to prepare and yields 4 servings. At 177.91 calories per serving with 2.83g of protein, it's a moderately challenging recipe perfect for lunch or dinner or side.
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Cook the Upkari
For a different flavor profile, you can add one finely chopped onion and sauté it until golden brown before adding the turkey berries.
Instead of urad dal in the tempering, you can use chana dal for a different texture and nutty flavor.
Add one small potato, finely diced, along with the turkey berries. You may need to increase the cooking time slightly to ensure the potatoes are cooked through.
Turkey berries are traditionally known for their high iron content, which can help in preventing and treating anemia by boosting hemoglobin production.
The high fiber content in turkey berries promotes healthy digestion, prevents constipation, and supports overall gut health.
Spices like turmeric and ingredients like coconut contain compounds with natural anti-inflammatory properties, which can help reduce inflammation in the body.
One serving (about 1/2 cup or 95g) of Mitkesanga Upkari contains approximately 120-140 calories, primarily from the coconut, oil, and jaggery.
Yes, it is quite healthy. Turkey berries are a great source of iron and fiber, aiding in digestion and preventing anemia. The dish uses minimal oil and natural ingredients like coconut, jaggery, and spices, which have their own health benefits.
To reduce bitterness, ensure you crush the berries well and soak them in salted water for at least 15-20 minutes. You can also slightly increase the amount of jaggery and tamarind to better balance the flavors.
While the flavor is unique, you can try making a similar style of 'upkari' with other vegetables like bitter gourd (karela), ivy gourd (tendli), or even green beans. You will need to adjust cooking times accordingly.
Store any leftover upkari in an airtight container in the refrigerator for up to 2 days. Reheat in a pan or microwave before serving.
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