Indian Mango Curry recipe| Healthy, lip-smacking, vegan Mango Sasav
I know this is supposed to be an overdue post given that the mango season is already wrapping up here in India. Like every other Indian, I’m all hearts for this delicious tropical fruit & always uphold its health benefits despite the myth that surrounds it – that it makes you FAT! Well, I’ve never gotten extra kilos added to my weight scale as long as I had mangoes in moderation. Mangoes have been a regular affair at my home every season & I have them in all forms. Whether it’s the pureéd Aamras (called Mango Shikarni in the Konkan region), jam, sorbets, juice or my favorite Konkan Mango Curry.
I feel blessed to have learnt this easy & healthy ripe mango curry recipe from my mom owing to our roots along the Western coast of India. This is a very popular mango dish of our region & places around Goa, Karwar & Mangalore. It tastes absolutely out of the world tantalizing your taste buds with its unique sweet & tangy flavor, which will only keep you craving for more! However, since it’s very filling, you wouldn’t really make further place for it in your tummy after a second serving. So, that’s a perfect deal over its satiety level. This fantastic mango curry is locally known as the Aamba Sasav/ Ghotache Sansav.
And I’m going to love telling you that I started my YouTube channel FITBEWELL RECIPES less than a fortnight ago & you’d find the following video of this mango curry recipe there too.
Those of you who’ve been wanting to save time & quickly go through the video recipe, here’s it! 🙂
Which mangoes to source for this Mango Curry?
Well, this curry usually makes use of the locally available round, ripe, small & juicy variety of mangoes. However, if you really don’t find mangoes which fit into the above description, NO WORRIES! Just go for the type which is small & lacks softness & the crescent shape as much as possible. The Ghota variety of mangoes normally have big seeds/pits & its the characteristic taste of the juicy interior of the variety that gives this mango curry its signature taste!
What’s healthy about this curry?
- It makes the best use of mangoes, i.e., other than the clichéd dessert dishes, which may add extra calories.
- The inclusion of very beneficial spices such as peppercorns, dried red chillies, white lentil seeds, fenugreek seeds along with coconut makes it a nutrient packed pick for the gut. This combination renders the curry not just an amazing taste to the mangoes but ensure nice digestion.
- This mango curry uses jaggery instead of sugar, which is rich in iron & is relatively better for diabetics if consumed in moderate quantity.
- The mangoes, of course, are great with the amount of antioxidants, anti-ageing properties & low cholesterol levels.
Here’s how you make the Mango Curry (Sasav)
Easy, Tasty, gluten-free & vegan Indian Mango Curry recipe
This tangy & mouth-watering vegan ripe mango curry recipe is prepared with coconut as base oozing the juicy flavors of succulent mangoes, blended with the choicest ingredients from the treasure of Indian spices. This Konkani style gluten-free curry is easy to make & renders a unique taste of mangoes in a mildly spicy curry. Goes well with rice & rotis
For curry base
- ½ cup Grated Coconut
- 8-9 nos. Dried red chillies Byadgi or any other
- ½ tsp Urad Dal
- ½ tsp Fenugreek seeds
- 10-12 nos. Peppercorns
- 1 pinch Asafoetida (Hind)
- ½ tsp Mustard seeds
- 2 tbsp Coriander seeds
- 2 tbsp Cooking oil Any oil will do. I used Coconut oil
- 6-7 nos. Mangoes Washed, skin peeled. Preferably juicy, succulent & fibrous
- 3 tbsp Grated Jaggery You may adjust as per your preference for sweetness of the curry. The presence of mangoes otherwise renders a rather imbalanced sourness.
- Salt As per taste
To a pan, add oil & roast all the above ingredients, except for the mangoes, jaggery & curry leaves until the fragrance of the ingredients emanates & the coconut grating changes to a brown hue from white.
Allow the roasted ingredients to cool.
Add all the roasted ingredients to the mixer & grind with water to form a fine batter-like paste.
In a deeper vessel, add oil, mustard seeds & curry leaves for the tempering.
When spluttering starts, add the ground mixture.
Add the peeled mangoes.
Bring it to a boil.
Add salt & stir well.
Serve the piping hot mango curry with your Rotis/Rice alongside pickle. Sets the perfect mood for a vegetarian lunch!
And Yay! Your delicious & healthy Mango Curry (Sansav) is ready to be devoured!
Let me know what you think of this recipe in the comments & how it turned out after trying.