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A simple and wholesome radish stir-fry from the Konkani coast of Karnataka. Tender radish is cooked with a classic South Indian tempering and finished with fresh coconut for a delightful side dish.
For 4 servings
Prepare the tempering. Heat coconut oil in a kadai or heavy-bottomed pan over medium heat. Add the mustard seeds and allow them to splutter, which should take about 30 seconds. Immediately add the urad dal and sauté for about 1 minute until it turns golden brown. Add the broken dried red chilies and curry leaves, and sauté for another 30 seconds until fragrant.
Sauté and cook the radish. Add the chopped radish and turmeric powder to the pan. Stir well to coat the radish with the tempering spices and sauté for 2-3 minutes.
Simmer until tender. Pour in 1/4 cup of water, add salt, and mix. Bring to a gentle simmer, then cover the pan and reduce the heat to low. Cook for 10-12 minutes, stirring occasionally, until the radish is tender but still holds its shape. Most of the water should have evaporated.
Finish and serve. Uncover the pan, add the fresh grated coconut and optional powdered jaggery. Mix gently and cook for 1-2 more minutes. Garnish with freshly chopped coriander leaves. Serve hot as a side dish with rice and sambar or dal.
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A simple and wholesome radish stir-fry from the Konkani coast of Karnataka. Tender radish is cooked with a classic South Indian tempering and finished with fresh coconut for a delightful side dish.
This south_indian recipe takes 25 minutes to prepare and yields 4 servings. At 116.74 calories per serving with 1.75g of protein, it's a beginner-friendly recipe perfect for lunch or dinner or side.
Add 2 tablespoons of cooked toor dal or moong dal along with the coconut for a more wholesome and protein-rich dish.
Add 1-2 slit green chilies during the tempering process for an extra layer of heat.
Sauté half a finely chopped onion after the tempering until translucent, before adding the radish, for a sweeter flavor base.
Radishes are an excellent source of dietary fiber, which aids digestion, promotes gut health, and helps in maintaining a healthy weight.
High in Vitamin C, radishes help strengthen the immune system, protecting the body against common infections and illnesses.
Radishes have a high water content, which helps keep the body hydrated and supports healthy skin and kidney function.
The spices used in the tempering, like mustard seeds and curry leaves, are known to stimulate digestive enzymes and improve overall digestive health.
A typical serving of Mulangi Upkari (about 1 cup) contains approximately 90-110 calories, making it a light and healthy side dish.
Yes, it's very healthy. Radish is low in calories and high in fiber and Vitamin C. The use of coconut oil provides healthy fats, and the spices offer various health benefits. It's a nutritious, plant-based, and gluten-free dish.
While fresh coconut is traditional and adds a lovely texture and sweetness, you can omit it if you prefer. The dish will still be flavorful from the tempering spices.
It pairs wonderfully with South Indian meals, especially with steamed rice, sambar, rasam, or dal. It also complements chapatis or other Indian flatbreads.
Using fresh, young radishes helps. Additionally, chopping the radish and letting it sit for 10-15 minutes can reduce some of the pungency. The jaggery in the recipe also helps to balance the sharp flavor.