Is Manoli Fry healthy?

Yes, Manoli Fry is a healthy dish. Ivy gourd is low in calories and rich in fiber, vitamins, and minerals. The dish is plant-based, vegan, and uses minimal oil for cooking.

Can I use frozen ivy gourd for this recipe?

Yes, you can use frozen ivy gourd. Thaw it completely at room temperature and pat it dry with a paper towel to remove excess moisture before cooking.

My Manoli Fry turned out slightly bitter. Why?

Occasionally, more mature ivy gourd can have a slightly bitter taste. Using the recommended amount of jaggery helps to perfectly balance this bitterness. Also, ensure you don't burn the spices during tempering.

What can I substitute for jaggery?

If you don't have jaggery, you can use a pinch of regular sugar or brown sugar to balance the flavors. You can also omit it, but it is recommended for the authentic taste.

How should I store leftovers?

Store any leftover Manoli Fry in an airtight container in the refrigerator. It will stay fresh for up to 2 days. Reheat in a pan or microwave before serving.

Home / Recipes / south_indian / Manoli Fry

south_indianEasyveganvegetariangluten freedairy free

Manoli Fry

RATING

4.3/5(58)

TASTE SCORE

7/10

A delightful Mangalorean stir-fry featuring ivy gourd, tossed with freshly grated coconut and aromatic spices. This simple yet flavorful side dish, known locally as manoli, pairs perfectly with rice and dal.

PREP

15m

COOK

20m

SERVES

1 CUP

152 cal

SERVINGS

METHOD · 8 STEPS

Prepare the ivy gourd by washing it thoroughly. Trim both ends, then slice into thin rounds or cut lengthwise into quarters. Set aside.
Heat coconut oil in a wide pan or kadai over medium heat. Once hot, add the mustard seeds and allow them to splutter completely. This should take about 30 seconds.
Add the urad dal and sauté for about a minute until it turns light golden brown. Then, add the broken dried red chilies and curry leaves, and sauté for another 30 seconds until fragrant.
Add the finely chopped onion and sauté for 3-4 minutes until it becomes soft and translucent.
Add the sliced ivy gourd to the pan. Sprinkle turmeric powder, Kashmiri red chili powder, coriander powder, and salt. Mix everything thoroughly to ensure the vegetable is evenly coated with the spices.
Sprinkle 3 tablespoons of water over the vegetables. Cover the pan with a lid, reduce the heat to low, and cook for 10-12 minutes. Stir occasionally to prevent sticking. Cook until the ivy gourd is tender but still has a slight crunch.
Once the ivy gourd is cooked, add the grated fresh coconut and powdered jaggery (if using). Stir well to combine and cook uncovered for another 2 minutes, allowing the flavors to meld together.
Turn off the heat. Serve the Manoli Fry hot as a side dish with steamed rice and sambar, dal, or with chapatis.

PRO TIPS

What to keep in mind.

6 tips from the recipe — small details that make a real difference to the final dish.

1
For a crunchier texture, avoid overcooking the ivy gourd. It should be tender-crisp, not mushy.
2
Slicing the ivy gourd lengthwise helps it cook faster and absorb flavors more effectively.
3
Using fresh coconut provides the best flavor, but frozen or desiccated coconut (rehydrated in warm water) can be used as a substitute.
4
A small amount of jaggery is highly recommended as it helps to balance the slight natural bitterness of the ivy gourd.
5
Ensure the mustard seeds have fully spluttered before adding other ingredients to release their full flavor.
6
Store leftovers in an airtight container in the refrigerator for up to 2 days.

RECIPE VARIATIONS

Adapt it for your goals.

Flavor Boost

Add 2-3 cloves of minced garlic along with the onions for a more robust, garlicky flavor.

Spice Mix

For a different flavor profile, add 1/2 teaspoon of sambar powder along with the other spices.

Protein Rich

Protein-Rich

Add 1/4 cup of boiled chana dal (split chickpeas) along with the coconut for added texture and protein.

Tangy Twist

Squeeze a teaspoon of fresh lime juice over the dish just before serving for a bright, tangy finish.

HEALTH BENEFITS

Why this is on our healthy list.

fiber

Rich in Fiber

Ivy gourd is an excellent source of dietary fiber, which aids in digestion, promotes gut health, and helps in maintaining stable blood sugar levels.

vitamins

Packed with Nutrients

This vegetable is a good source of vitamins like Vitamin A and C, and minerals like iron and calcium, contributing to overall wellness and boosting immunity.

blood-sugar

Supports Blood Sugar Control

Traditionally used in Ayurvedic medicine, ivy gourd is believed to have properties that may help in managing blood glucose levels, making it a beneficial choice for many.

leaf

Plant-Based Goodness

As a completely vegan and plant-based dish, it's a light yet satisfying option that fits well into a balanced and wholesome diet.

QUESTIONS?

Frequently asked questions

One serving of Manoli Fry (approximately 1 cup) contains about 140-150 calories, making it a light and healthy side dish.

PAIRS WELL WITH

Complete meals featuring this recipe

fusion·5 min·347 cal

EXPLORE

Cuisines we love

American818 Awadhi355 Bengali373 Cajun0 California96 Chettinad370 Chinese0 Chinese American0 French2 Fusion4 Greek2 Gujarati378

Manoli Fry

For 4 servings

Prepare the ivy gourd by washing it thoroughly. Trim both ends, then slice into thin rounds or cut lengthwise into quarters. Set aside.

Heat coconut oil in a wide pan or kadai over medium heat. Once hot, add the mustard seeds and allow them to splutter completely. This should take about 30 seconds.

Add the urad dal and sauté for about a minute until it turns light golden brown. Then, add the broken dried red chilies and curry leaves, and sauté for another 30 seconds until fragrant.

Add the finely chopped onion and sauté for 3-4 minutes until it becomes soft and translucent.

Add the sliced ivy gourd to the pan. Sprinkle turmeric powder, Kashmiri red chili powder, coriander powder, and salt. Mix everything thoroughly to ensure the vegetable is evenly coated with the spices.

Sprinkle 3 tablespoons of water over the vegetables. Cover the pan with a lid, reduce the heat to low, and cook for 10-12 minutes. Stir occasionally to prevent sticking. Cook until the ivy gourd is tender but still has a slight crunch.

Once the ivy gourd is cooked, add the grated fresh coconut and powdered jaggery (if using). Stir well to combine and cook uncovered for another 2 minutes, allowing the flavors to meld together.

Turn off the heat. Serve the Manoli Fry hot as a side dish with steamed rice and sambar, dal, or with chapatis.