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A creamy, tangy, and mildly spicy coconut curry from Mangalore, featuring the unique Sambar cucumber. This comforting dish from coastal Karnataka pairs perfectly with steamed rice.
For 4 servings
Cook the Dal and Cucumber
Prepare the Gassi Masala Paste
Combine and Simmer the Curry
A creamy, tangy, and mildly spicy coconut curry from Mangalore, featuring the unique Sambar cucumber. This comforting dish from coastal Karnataka pairs perfectly with steamed rice.
This south_indian recipe takes 45 minutes to prepare and yields 4 servings. At 306.76 calories per serving with 8.49g of protein, it's a moderately challenging recipe perfect for lunch or dinner.
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Prepare the Tempering (Oggarane)
Finish and Serve
You can replace Sambar cucumber with other vegetables like ash gourd (boodu kumbalakai), yellow pumpkin (cheenikayi), or even chayote squash (seeme badanekayi).
For a heartier version, add 1/4 cup of soaked and cooked black-eyed peas (alasande) or chickpeas along with the cucumber.
For an even richer curry, you can add a few soaked cashew nuts while grinding the coconut masala.
The use of Toor Dal (split pigeon peas) makes this curry a good source of plant-based protein, which is essential for muscle repair and overall body function.
Both the Sambar cucumber and the dal are excellent sources of dietary fiber, which aids in digestion, promotes gut health, and helps in maintaining stable blood sugar levels.
Spices like cumin, coriander, and fenugreek are known for their digestive properties. They can help stimulate digestive enzymes and reduce bloating.
Sambar Southe, also known as Mangalore cucumber or yellow cucumber, is a large, yellow, oval-shaped cucumber with a mild, slightly tangy flavor. If you can't find it, you can substitute it with ash gourd, yellow pumpkin, or even zucchini, though the taste and texture will be different.
Yes, it is a relatively healthy dish. It's rich in fiber from the dal and cucumber, provides plant-based protein, and contains beneficial spices. The use of fresh coconut and coconut oil provides healthy fats. It's a balanced, wholesome meal when served with rice.
One serving of this Sambar Southe Gassi contains approximately 270-290 calories, excluding any accompaniment like rice or dosa. This is an estimate and can vary based on the exact ingredients and quantities used.
Leftover gassi can be stored in an airtight container in the refrigerator for up to 2 days. As it is a coconut-based curry, it's best to consume it fresh. Reheat gently on the stovetop before serving.
This recipe is naturally vegan and gluten-free as it does not use any dairy or wheat products.
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