This post was most recently updated on April 12th, 2019


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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), 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 & 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 Sansav/ Ghotache Sansav.

Healthy Goan Konkan Mango Curry (sansav)

Well, this curry usually makes use of the locally available round, ripe, small & juicy variety of mangoes. And these are called the “ghota” type down the south. 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.

Healthy & delicious Goan mango curry

Here’s how you make the Mango Curry (Sansav)

INGREDIENTS

  • ½ grated Coconut / Dessicated Coconut
  • 6-7 dried red chillies (preferably byadgi or Kashmiri red)
  • ½ tsp White lentil seeds (Urad dal)
  • ½ tsp Fenugreek seeds (methi)
  • ½ tsp Peppercorns
  • 1 tsp Mustard seeds
  • 2 tbsp Coriander seeds
  • A pinch of Asafoetida (Hing)
  • 3 tbsp Jaggery (you can always increase or reduce the quantity to suit your sweetness preference)
  • 2 tbsp Oil (for roasting & tempering)
  • 10-12 Curry leaves
  • 6-7 ripe, round & juicy Mangoes (skin peeled)
  • Salt to taste

INSTRUCTIONS:

  1. On a griddle/pan (tawa), add oil & roast all the above ingredients, except for the mangoes, jaggery & curry leaves until the fragrance of the ingredients gets evident & the coconut grating changes to bit brown from white.
  2. Allow the roasted ingredients to cool.
  3. Add all the roasted ingredients to the mixer & grind with water to form a fine batter-like paste.
  4. In a deeper vessel, add oil, mustard seeds & curry leaves for the tempering.
  5. When spluttering starts, add the ground mixture.
  6. Add the peeled mangoes.
  7. Bring it to a boil.
  8. Add salt & stir well.

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.

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