Mangalorean Manoli Bheeja Upkari Recipe (Ivy Gourd & Cashew Stir-Fry)
A traditional dish in Konkani cuisine, Mangalorean Manoli Bheeja Upkari is a delightful and simple stir-fry made with fresh ivy gourd (tindora) and tender cashews. This classic dish holds a special place in Mangalorean celebrations, whether it’s a festive meal or a family gathering. The subtle flavor of coconut, the crunch of fresh cashews, and the tender ivy gourd come together beautifully with a delicate tempering of mustard seeds, urad dal, and dry red chilies. Perfectly paired with steamed rice and sambar or rasam, this recipe showcases the essence of coastal South Indian cooking.
Recipe Overview
- Cuisine: Mangalorean
- Course: Side Dish
- Diet: Vegetarian
- Preparation Time: 10 minutes
- Cooking Time: 20 minutes
- Total Time: 30 minutes
- Serves: 4
Ingredients
| Ingredient Name | Quantity |
|---|---|
| Tindora (Dondakaya/Kovakkai) | 300 grams (fresh and tender) |
| Cashew nuts | 1/2 cup (tender cashews, soaked for 15 minutes) |
| Fresh coconut | 3 tablespoons, grated |
| Sugar | 1 teaspoon |
| Salt | To taste |
To Temper:
| Ingredient Name | Quantity |
|---|---|
| Coconut oil | 2 teaspoons |
| White Urad Dal (Split) | 1 teaspoon |
| Mustard seeds (Rai/Kadugu) | 1/2 teaspoon |
| Dry red chilies | 3 (broken into halves, adjust to taste) |
| Turmeric powder (Haldi) | 1/4 teaspoon |
| Curry leaves | A few sprigs |
Instructions
-
Soak the Cashews
- Begin by soaking the tender cashew nuts in warm water mixed with a little salt for about 10 to 15 minutes. This softens the cashews while retaining their signature crunch.
-
Prepare the Ivy Gourd (Tindora)
- Rinse the ivy gourd under running water and trim both ends.
- Slit each ivy gourd lengthwise into quarters to achieve the right shape for the stir-fry.
-
Temper the Oil
- Heat 2 teaspoons of coconut oil in a heavy-bottomed pan or kadai over medium heat.
- Once the oil is hot, add mustard seeds and let them splutter. This releases the nutty flavor of the mustard.
- Add the split urad dal and fry until it turns golden brown. Keep an eye to prevent burning.
- Break the dry red chilies into halves and toss them into the oil, followed by a few sprigs of fresh curry leaves. Sauté for a few seconds until aromatic.
-
Add Cashews and Tindora
- Drain the soaked cashews and add them to the tempering. Stir well for a minute to allow the cashews to absorb the flavors.
- Add the slit ivy gourd to the pan along with turmeric powder.
- Toss everything together, ensuring the tindora and cashews are evenly coated with the tempering mixture.
-
Cook the Stir-Fry
- Sprinkle salt and sugar over the mixture, then pour in about 1/2 cup of water. Stir well to combine.
- Cover the pan with a lid and allow the tindora and cashews to cook on a low heat for about 15 to 20 minutes.
- Stir occasionally to ensure even cooking and to prevent sticking.
-
Check for Doneness
- Once the ivy gourds are tender but still slightly crunchy, and the cashews are soft yet firm, remove the lid.
- Increase the heat slightly to evaporate any remaining water in the pan.
-
Add Fresh Coconut
- Stir in the freshly grated coconut and mix well. Allow the mixture to cook for a minute or two until the coconut blends with the stir-fry.
-
Final Adjustments
- Taste and adjust salt or spice levels if needed.
- Switch off the heat and let the stir-fry rest for a minute before serving.
Serving Suggestions
Serve the warm Mangalorean Manoli Bheeja Upkari as a side dish with:
- Steamed Rice: Pair it with plain steamed rice to balance the flavors.
- Bendekayi Koddel or Bolu Huli: A traditional Konkani-style okra curry or tamarind-based dal.
- Aralu Sandige: Fried puffed rice fritters that add crunch and variety to the meal.
For a complete South Indian experience, complement this dish with a dollop of homemade ghee on rice and a tangy rasam on the side.
Tips & Notes
- Cashew Selection: Use fresh, tender cashews (often available in season) for best results. If fresh cashews are unavailable, pre-soaked regular cashews can be used as an alternative.
- Cooking Ivy Gourd: Avoid overcooking the tindora, as it should retain a bit of crunch for the perfect texture.
- Coconut Oil: Use pure coconut oil for an authentic Mangalorean flavor. Any other oil will alter the traditional taste of the recipe.
- Spice Level: Adjust the number of dry red chilies according to your spice preference. For a mild flavor, reduce the chilies.
- Fresh Coconut: Use freshly grated coconut rather than frozen for an aromatic and sweeter flavor profile.
Nutritional Information
| Nutrient | Per Serving (Approximate) |
|---|---|
| Calories | 130 kcal |
| Carbohydrates | 15 g |
| Protein | 3 g |
| Fat | 7 g |
| Saturated Fat | 4 g |
| Fiber | 3 g |
| Sodium | 280 mg |
Note: Nutritional values are approximate and may vary based on ingredients and quantities used.
Why You’ll Love This Recipe
The Mangalorean Manoli Bheeja Upkari is not only easy to make but also a healthy and versatile dish that reflects the unique flavors of Mangalorean cuisine. The natural sweetness of tender cashews paired with the light crunch of ivy gourd, all brought together by aromatic coconut and earthy tempering spices, makes this an unforgettable addition to your meal. It’s perfect for a festive spread or a simple lunch with rice and dal.
Whether you’re new to Konkani cooking or a seasoned home chef, this dish is sure to become a favorite for its simplicity, nutrition, and exceptional taste. Enjoy the flavors of coastal Karnataka right in your kitchen!
