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A creamy and spicy Mangalorean curry made with mixed vegetables and a fragrant roasted coconut masala. This coastal Karnataka specialty is tangy, rich, and pairs perfectly with neer dosa or steamed rice.
For 4 servings
Cook the Vegetables
Roast the Masala Spices
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A creamy and spicy Mangalorean curry made with mixed vegetables and a fragrant roasted coconut masala. This coastal Karnataka specialty is tangy, rich, and pairs perfectly with neer dosa or steamed rice.
This south_indian recipe takes 55 minutes to prepare and yields 4 servings. At 203.19 calories per serving with 5.72g of protein, it's a moderately challenging recipe perfect for lunch or dinner.
Grind the Masala Paste
Prepare the Curry
Prepare the Tempering (Tadka)
Finish and Serve
Add 1 cup of cooked black-eyed peas (lobia) or chickpeas (chana) along with the vegetables in Step 4 for a heartier meal.
This curry is versatile. Feel free to use other vegetables like pumpkin, ash gourd (winter melon), drumsticks, or sweet potatoes.
For an even richer and creamier gravy, stir in 1/4 cup of thick coconut milk at the end, just before adding the tempering. Do not boil the curry after adding coconut milk.
Replace the mixed vegetables with 250g of sliced button mushrooms. Sauté them separately and add them to the masala in Step 4.
Loaded with a variety of vegetables like carrots, beans, and cauliflower, this dish is an excellent source of dietary fiber, which aids digestion, promotes gut health, and helps in maintaining stable blood sugar levels.
The array of spices used, such as turmeric, coriander, and cumin, are rich in antioxidants. These compounds help combat oxidative stress and inflammation in the body.
Coconut is a key ingredient and provides medium-chain triglycerides (MCTs), a type of fat that is more easily digested and converted into energy by the body compared to other fats.
Ingredients like garlic, turmeric, and various spices have antimicrobial and anti-inflammatory properties that can help strengthen the immune system.
One serving of Vegetable Gassi (approximately 1 cup or 300g) contains around 240-260 calories. The exact count can vary based on the amount of oil and coconut used.
Yes, Vegetable Gassi is a healthy dish. It is packed with fiber and vitamins from the mixed vegetables and contains beneficial antioxidants from spices like turmeric. The coconut provides healthy fats (MCTs), but it should be consumed in moderation as part of a balanced diet.
Yes, this recipe is naturally vegan as it uses no dairy or animal products. It is also gluten-free, as long as you use a pure, uncontaminated asafoetida (hing) or omit it.
Vegetable Gassi pairs traditionally with Mangalorean rice preparations like Neer Dosa (lacy rice crepes), Sannas (steamed rice cakes), or Pundi (rice dumplings). It also goes wonderfully with plain steamed rice or chapati.
Absolutely. You can prepare the roasted and ground masala paste and store it in an airtight container in the refrigerator for up to 3 days, or in the freezer for up to a month. This makes weeknight cooking much faster.
The heat comes from the dried red chilies and black peppercorns. To make it milder, use fewer chilies (or use the less spicy Kashmiri variety) and reduce the amount of peppercorns. To make it spicier, you can add a fresh green chili while grinding the masala.