Kerala Mango Curry
Lunch • India
How to Make Kerala Mango Curry (Traditional & Healthy Version)
Kerala Mango Curry, locally known as Maanga Curry or Mambazha Pulissery, is a classic vegetarian dish from the lush state of Kerala in South India. This vibrant curry combines the natural sweetness of ripe mangoes (maanga) with the tang of yogurt (curd/dahi) and the aromatic flavors of coconut, curry leaves, and signature Kerala spices. Kerala Mango Curry is a staple during the summer months when mangoes are in season, and it brings a burst of tropical flavor to any Indian lunch platter. Traditionally served with steamed rice, this dish is a harmonious blend of sweet, sour, and mildly spicy notes, making it a favorite during Vishu (Kerala New Year) and Onam Sadhya feasts. Its unique taste and simplicity make it a light yet satisfying choice, perfect for those looking for healthy Indian recipes. The use of fresh, whole ingredients, minimal oil, and probiotic-rich curd enhances both the taste and nutritional value. Kerala Mango Curry is not just delicious but also deeply rooted in Kerala’s culinary culture, making it a wholesome addition to your lunch menu.
Ingredients(for 1 medium katori (bowl) per person)
- 2 small Ripe mangoes (preferably Naatu Maanga (local Kerala variety))
- 1/2 cup Fresh grated coconut (thenga)
- 1 cup Curd (plain yogurt) (dahi; use homemade for best taste)
- 2 Green chilies (slit)
- 1/2 tsp Turmeric powder (haldi)
- 1/2 tsp Cumin seeds (jeera)
- 1 sprig Curry leaves (kadipatta)
- 1/2 tsp Mustard seeds (rai)
- 1 tbsp Coconut oil (for authentic flavor)
- to taste Salt
Instructions
- 1
Peel the ripe mangoes and slice them into thick pieces, retaining the seed. Set aside.
3 minutes
Use semi-ripe mangoes for a balance of sweet and tangy flavors.
- 2
In a grinder, blend grated coconut, cumin seeds, half of the green chilies, and a few tablespoons of water to a smooth paste.
5 minutes
Blend in batches for a smoother texture.
- 3
In a heavy-bottomed kadai (Indian wok), combine mango slices, turmeric powder, remaining green chilies, and salt. Add 1/2 cup water and cook on low flame for 5-7 minutes until mangoes soften.
7 minutes
Do not overcook; mangoes should hold their shape.
- 4
Add the coconut paste to the cooked mangoes. Mix gently and simmer for another 3-4 minutes.
4 minutes
Stir occasionally to avoid sticking.
Why This Dish is Healthy
This Kerala Mango Curry recipe is a healthy choice because it uses fresh, whole ingredients, minimal oil, and no refined sugars. The inclusion of yogurt and coconut provides good fats and protein with no heavy cream or processed additives. It's a low-calorie option, especially when served with steamed rice, and the abundance of fruit and spices ensures antioxidants and essential nutrients. Perfect for clean eating and weight management, it’s a heart-friendly and gut-friendly meal.
Kerala Mango Curry is rich in vitamins A and C from ripe mangoes, which support immunity and eye health. The dish uses minimal oil and includes fresh coconut, providing healthy fats and dietary fiber. Curd (dahi) adds probiotics beneficial for gut health, while coconut oil and spices like turmeric and cumin offer anti-inflammatory properties. This vegetarian curry is naturally gluten-free, making it suitable for many diets, and is light on the stomach, ideal for a nutritious Indian lunch.
Pro Tips
- 💡Tip 1: Use naturally sweet, organic mangoes for the best flavor balance.
- 💡Tip 2: Always whisk curd before adding to avoid lumps.
- 💡Tip 3: Temper the curry with coconut oil for authentic Kerala aroma.
Storage & Serving
Store Kerala Mango Curry in an airtight container in the refrigerator for up to 2 days. Reheat gently on low flame, stirring continuously to prevent curdling. Best consumed fresh.
Best served: Breakfast or Lunch
Nutrition Facts
| Nutrient | Per 100g |
|---|---|
| Energy | 200.0 kcal |
