Ghotache Saasav (Wild Mango Curry)

Mangoes are a great source of various nutrients, including vitamins A and C, folate, fiber, and copper. They are also relatively low in calories and fat. The body converts the beta-carotene in mangoes into vitamin A, which may help improve vision, skin health, and immune function. Vitamin C is a great antioxidant that may help reduce the rate of aging. The folate (a B vitamin) in mangoes assists cell growth and development, particularly during pregnancy. Mangoes also contain copper, a mineral that plays a role in energy production, nerve function, and immune health. The most ignored component in our nutrition is fibre which is very important for digestion and bowel movement. It also helps regulate blood sugar so is great for diabetics and mangoes are a good source of this dietary fiber. Coconut is high in fat and calories while moderate in carbs and protein. Most of the fats are medium-chain triglycerides (MCTs), which are absorbed intact in the small intestine and used by the body to produce energy. It's the high content of manganese in coconut that not only supports enzyme function but also fat metabolism. The copper in coconut helps bone formation and heart health. Apart from manganese and copper, coconut is also rich in other minerals like selenium, phosphorus, potassium, and iron. Coconut contains a very high amount of insoluble fibre that doesn't get digested but works to move food through the digestive system and helps bowel health.

This delicious recipe is a favourite with most Goans. They make this easy to make dish several times during the mango season. Although it is mostly made with wild mangoes it tastes equally delicious with other kinds of mangoes. Wild mangoes have a distinct taste and are usually used to make pickles when raw. When ripe, they are quite fibrous and very sweet, and are delicious to suck on at the end of a meal. The word saasav means mustard and this recipe is extremely easy to make. It can be made with other fruit like pineapple, sweet ripe jackfruit and grapes too.

Recipe: Darshana Muzumdar

Serves 2 or 3 as part of a traditional Indian meal

Ingredients

4 ripe wild mangoes
1/4 cup jaggery or to taste
Salt to taste

For the tempering

1 tsp mustard seeds
1/4 tsp methi (fenugreek0 seeds
1/4 tsp asafoetida
1 tbsp coconut oil

For the masala

1/2 cup of grated coconut (1/4th of a coconut)
1/4 tsp turmeric powder
1 tsp red chilli powder

Method

Wash and peel the mangoes. Squeeze them gently to release some of their juice.
Heat oil in a thick bottomed steel pot on medium to high heat. Add the mustard seeds and fenugreek seeds.
When the mustard seeds pop or splutter, add the asafoetida and sauté it till it releases its flavour. The roasted asafoetida adds to the flavour of the curry.
Add the peeled mangoes and stir them well in the tempering to coat them well.
Add half a cup of water, salt to taste and cook for a couple of minutes till you make the masala ready.
Grind the coconut, red chilli powder and turmeric using as little water as possible. This masala is usually a little coarse and not very fine.
Add this masala to the mangoes, mix well and bring to a boil.
Add jaggery to the simmering curry and mix well. Use more jaggery if the mangoes are sour and less if the mangoes are sweet. Cook till all the jaggery is dissolved.
Serve hot with steamed sticky rice like Indrayani rice which is available everywhere these days.

For the Whole-Food Plant-Based (WFPB) version:

This is a whole plant based recipe apart from the oil in it. All you need to do is to make the tempering without the oil. Put the mangoes in a pot along with the cup of water and salt and bring it to a boil. Heat an iron tempering ladle on medium heat and put the mustard seeds and methi seeds in it. Keep stirring with a spoon till the mustard seeds pop or splutter and the methi seeds are a fragrant light brown. Put this into the pot. Turn down the heat and add the asafoetida. Keep stirring till it becomes fragrant. Make sure it doesn’t burn. Add this to the mangoes too. Add the ground masala and cook for a few more minutes. Serve hot with rice.