How to Make Mango Curry (Traditional & Healthy Version)
Mango Curry, known as 'Mambazha Pulissery' in Kerala and 'Ambe Upkari' in coastal Karnataka, is a cherished South Indian vegetarian dish that beautifully combines the tangy sweetness of ripe mangoes with the subtle heat of spices and creamy coconut. Traditionally prepared during the mango season, this curry is a staple at Onam Sadhya and other regional feasts, bringing together family and friends to celebrate the bounty of summer. The marriage of ripe mangoes with coconut, mustard seeds, and aromatic curry leaves offers a unique balance of flavors—sweet, tangy, and spicy. This healthy Mango Curry recipe uses minimal oil, fresh ingredients, and skips heavy cream to keep it light and nutritious. It’s perfect for those tracking calories, as it’s naturally gluten-free, vegetarian, and can be made vegan. The dish is not just delicious but also a flavorful way to incorporate fruits and vegetables into your lunch. Relished with steamed rice, Mango Curry is a vibrant addition to your Indian lunch menu, especially during festivals or family get-togethers, making every meal memorable.
Ingredients
Step-by-step instructions
Step 1 · Wash
Wash, peel, and cut the ripe mangoes into medium cubes, reserving the seed (gutli) with some pulp attached. Set aside.
Step 2 · Grind fresh grated coconut
Grind fresh grated coconut, cumin seeds, green chilies, and a little water into a smooth paste.
Step 3 · In a pan (kadhai)
In a pan (kadhai), add the mango cubes, reserved seed, turmeric powder, salt, and 1 cup water. Simmer for 5-7 minutes until the mango is just soft.
Step 4 · Add the coconut paste to the cooked mangoes
Add the coconut paste to the cooked mangoes. Mix well and cook on low flame for 3-4 minutes, stirring gently.
Step 5 · Reduce the flame to minimum and slowly add whisked yogurt
Reduce the flame to minimum and slowly add whisked yogurt, stirring continuously to prevent curdling. Heat for 2-3 minutes (do not boil).
Step 6 · For tempering (tadka)
For tempering (tadka), heat coconut oil in a small pan, add mustard seeds. When they splutter, add curry leaves. Pour this over the curry.
Step 7 · Serve hot with steamed rice or Kerala red rice
Serve hot with steamed rice or Kerala red rice. Enjoy your healthy Mango Curry!
Why this recipe is healthy
This Mango Curry is a healthy choice as it uses natural, whole ingredients and very little oil. The sweetness comes from ripe mangoes, avoiding added sugars. Fresh coconut and yogurt make it creamy without the need for heavy cream or butter. It’s low in calories, high in vitamins, and can be adapted for vegan or low-fat diets, making it ideal for anyone seeking nutritious and delicious Indian food.
A note on tradition
Mango Curry is deeply rooted in South Indian culinary traditions, especially in Kerala and Karnataka. It is commonly served during the mango harvest season and is a highlight of the Onam Sadhya feast. The dish symbolizes the celebration of summer and is enjoyed during family gatherings and local festivals. Its regional variations showcase the diversity of Indian cuisine and the creative use of seasonal fruits.