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Main Course · Indian · 28 minutes

Mango Pulissery

By Sonia · 25 June 2019
Nutrition diploma holder & home cook, Vizag — not a registered dietitian. Cooked, shot and eaten in my own kitchen.

Top shot of mango pulisseri or sweet mango curry, a south Indian curry, on a dark background.
Top shot of mango pulisseri or sweet mango curry, a south Indian curry, on a dark background.
4g proteinper serving
Prep
8 min
Cook
20 min
Total
28 min
Serves
5
Calories
140 kcal
Course
Main Course

All nutrition figures are per serving.

Good to know

Contains dairy.

Gluten-free · Vegetarian

Spice Hot

Effort Involved

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Sweet yet spicy, tangy, earthy, delicious – Mango Pulissery is a dream come true for mango-lovers who will love mangoes in their meal as well! Above all, this quick and easy preparation with ripe mangoes and yogurt is an ideal example of healthy South Indian cooking. Pair with steamed rice and experience the magic on your taste buds!

Side shot of steam rising from mango pulisseri or sweet mango curry, a south Indian curry, on a dark background.
Sweet yet spicy, tangy, earthy, delicious – Mango Pulissery is a dream come true!
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Who doesn’t love mangoes! Actually, scratch that – I do know few people who don’t (although I don’t get it, but that’s okay – certainly means more mangoes for me!) Mangoes are my favorite thing about summers. I love them so much, seems like I could even skip main course and eat mangoes for meal too. Consequently, I look for including mangoes in a healthy balanced diet. Mangoes are bae enough to be relished on their own, but if there’s a recipe that allows me to enjoy them in my meal too, why not!

The Quintessential South Indian?

Who, me? Seems like yeah, maybe a little bit!

Ever since I began foraying into cooking, even through my crazy experiments through varied cuisines, my South Indian roots take the lead role now and then. Consequently I end up preparing a spread consisting of simple yet classic favourites, mostly Andhra recipes. As a result, S and I relish our pappu (dal) – annam (rice) – avakayi (pickle) routine as much as salads and pasta, so often it makes for a very interesting mix of cuisines in our small kitchen.

Top shot of mango pulisseri or sweet mango curry, a south Indian curry, on a dark background.
Mambazha Pulissery – Pair with steamed rice and experience the magic on your taste buds!

About Mambazha Pulissery

This Mango Pulissery or Mambazha Pulissery is another such example of healthy South Indian cooking originating from Kerala in India, wherein the balance of nutrients and tastes is executed beautifully. The result is a delightful yellow curry that celebrates a union of all flavours – sweetness from the ripe mangoes, sourness of yogurt, a spice kick from green and red chillies, and earthy fragrance of cumin and turmeric.

Pair it with steamed rice (you could use Kerala rice to make it an authentic Kerala recipe) and sabudana papad (my crunchy spin to the dish), and there you have a hearty, warm meal to enjoy with your loved ones.

This recipe traditionally uses Nadan variety of mangoes, but I tried this with Banginapally/ bainganphally varieties and it turned great. However, you could use Alphonso mangoes as well.

Mango Pulissery – How to Make it a Healthy Balanced Meal

  • Mangoes – These stone fruit are rich source of Vitamin A, C and B-6, alongside mineral content like magnesium, calcium and potassium. 100 grams of cooked mangoes contain 17 grams of carbohydrates, 1.8 grams of fiber and nearly 1 gram of protein. Also, they are packed with polyphenols or antioxidants like anthocyanins,  mangiferin etc so yippee!
  • Pairing of rice – This sweet mango curry is usually paired with steamed rice. You could use traditional kerala rice, (also known as matta rice or red parboiled rice) to increase the fiber content and boost the nutritional profile of the meal greatly.
  • Protein – Also, while yogurt is rich in protein and micronutrients, pairing this curry with a protein-rich dish, like a sprouted mung bean salad, lentil vegetable salad or a simple egg curry can also help in increasing protein content of the meal greatly.
  • Measure everything, Track everything – Wish to create more balanced meals and stay on top of your fitness goals? First and foremost, measure quantities of all food items used, preferably raw and before you cook them, and track the quantities and calories you consume.
Side shot of steam rising from mango pulisseri or sweet mango curry, a south Indian curry, on a dark background.
Mango Pulissery – mangoes are packed with loads of polyphenols or antioxidants so yippee!

RECIPE: MANGO PULISSERY | MAMBAZHA PULISSERY

Serves 5

Prep Time: 8 minutes, Cook Time: 20 minutes

Total Time: 28 minutes

INGREDIENTS

  • 2 ripe mangoes, medium (I used bainganphally variety)
  • 2 green chillies, slit lengthwise
  • 1 tsp turmeric powder
  • 1 tsp chilli powder
  • ½ tbsp sugar (optional)
  • 1 cup water
  • 1.5 cups yogurt
  • Salt, to taste

FOR GRINDING:

  • ½ cup freshly grated coconut (preferably fresh; can substitute with coconut milk if you do not have fresh coconut)
  • ½ tsp cumin
  • 1 green chilli (optional)

FOR TEMPERING

  • ½ tsp mustard seeds
  • 1 tsp coconut oil
  • 8-10 curry leaves
  • 1-2 dried red chillies

METHOD

Peel the mangoes and chunk them into medium cubes.

Whisk the yogurt/ curd to remove any lumps. Set aside

In a pot, add water, mango cubes, green chillies, turmeric, sugar and salt. Allow to simmer on a medium flame until mango cubes are cooked but firm still.

Meanwhile, grind together freshly grated coconut, cumin and green chilli together.

Add the ground paste to the mango mixture and cook for 5 minutes.

Remove the pot from flame and add yogurt slowly, taking care to not cause it to split.

Place the pot back on a low flame and allow to cook for few more minutes.

For tempering, heat coconut oil in a small pan. Add mustard seeds and allow them to splutter. Add red chilli and curry leaves. Stir and pour over the curry.

Mix the curry well and turn the flame off.

Serve piping hot with steamed rice.

This recipe is inspired from my dear friend, Ms Anuradha Kurup. She is the most kind-hearted, humble and effortlessly funny person I know who is also a champion of animal rights and their well-being.

The recipe

Mango Pulissery

Sweet yet spicy, tangy, earthy, delicious – Mango Pulissery is a dream come true for those who love mangoes and want to use them in their meal as well! This preparation with ripe mangoes and yogurt is easy and ready in few minutes, making it ideal example of healthy South Indian cooking – pair with steamed rice and experience the magic on your taste buds!

Ingredients

Serves
5

For Grinding:

For Tempering:

Method

  1. Peel the mangoes and chunk them into medium cubes.
  2. Whisk the yogurt/ curd to remove any lumps. Set aside
  3. In a pot, add water, mango cubes, green chillies, turmeric, sugar and salt. Allow to simmer on a medium flame until mango cubes are cooked but firm still.
  4. Meanwhile, grind together freshly grated coconut, cumin and green chilli together.
  5. Add the ground paste to the mango mixture and cook for 5 minutes.
  6. Remove the pot from flame and add yogurt slowly, taking care to not cause it to split.
  7. Place the pot back on a low flame and allow to cook for few more minutes.
  8. For tempering, heat coconut oil in a small pan. Add mustard seeds and allow them to splutter. Add red chilli and curry leaves. Stir and pour over the curry.
  9. Mix the curry well and turn the flame off.
  10. Serve piping hot with steamed rice.

Notes from my kitchen

  • This curry is supposed to have a balance of sweet, tangy and sour flavours, so add sugar if the mangoes aren’t sufficiently sweet.
  • If using canned mango pulp, reduce the cooking time by 5-10 minutes.
  • Yogurt in Indian context is hung curd or dahi. If using greek yogurt, you may need to thin it slightly to bring to a curry consistency.
  • If the curry becomes too thick, add water to improve the consistency.

Nutrition, per serving

Calories
140 kcal
Protein
4 g
Carbs
18 g
Fat
6 g
Saturated fat
5 g
Fibre
3 g
Sugar
15 g
Sodium
138 mg

Figures are estimates, per serving, calculated from the ingredients listed. They will shift with your brands, your substitutions and how heavy-handed you are with the oil. This is general information from a home cook with a nutrition diploma — it is not medical or dietetic advice. If you are managing a health condition, please talk to a qualified professional. Full disclaimer.

Main CourseIndian

More from my kitchen

Sonia

Nice to meet you!

I'm Sonia.

I hold a diploma in nutrition and have spent years cooking, testing, and eating my way through modern takes on regional Indian and global food. Everything here is made and photographed in my own kitchen before it reaches you. I’m not a registered dietitian — I’m a home cook who reads the research, cites her sources, and keeps it honest.

Made one of my recipes? Tag @fit.foodie.diary on Instagram so I can see it!

I'm not a registered dietitian or a doctor. When I make a nutrition claim, I back it with research and tell you where it came from.

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