South Indian Mutton Mappas: Aromatic Coconut Milk Curry Recipe

Mutton Mappas is a traditional South Indian curry from the Kerala region, known for its aromatic blend of spices and rich coconut milk base. This dish features tender chunks of mutton simmered in a creamy, spiced coconut sauce. Perfectly balanced with a hint of sweetness from the coconut and heat from Indian spices, Mutton Mappas is typically served with steamed rice or appam, making it a hearty and flavorful option for any meal.

Mutton Mappas is a staple of Kerala cuisine, a region renowned for its use of coconut in cooking. The dish reflects the diverse influences of Kerala’s culinary traditions, where spices and coconut are essential elements. "Mappas" refers to a style of curry where meat is cooked slowly in a rich coconut milk gravy, showcasing the region’s emphasis on combining bold flavors with rich textures. This dish is often enjoyed during special occasions and festive gatherings, highlighting the importance of communal meals in South Indian culture.

Ingredients:

1- 1 kg mutton, cut into pieces

2- 2 onions, chopped

3- 2 tomatoes, chopped

4- 2 green chilies, chopped

5- 1 tsp ginger paste

6- 1 tsp garlic paste

7- 1/2 tsp turmeric powder

8- 1 tsp red chili powder

9- 1 tsp coriander powder

10- 1 tsp cumin powder

11- 1 tsp garam masala powder

12- 2 cups coconut milk

13- Salt, to taste

14- 2 tbsp oil

15- Curry leaves, for garnish

Method:

1- Heat oil in a deep pan or pressure cooker. Add the onions and fry until golden brown.

2- Add the ginger and garlic paste and fry for a minute.

3- Add the tomatoes and green chilies and fry until the tomatoes are soft and mushy.

4- Add the mutton pieces and fry until they are browned on all sides.

5- Add the turmeric, red chili, coriander, cumin, and garam masala powders and fry for a minute.

6- Add salt to taste and mix well.

7- Add enough water to cover the mutton pieces and pressure cook until the mutton is tender (about 20-25 minutes).

8- Once the mutton is cooked, add the coconut milk and simmer for another 10-15 minutes until the gravy thickens.

9- Garnish with curry leaves and serve hot with steamed rice or appam.

Note:

If you don't have a pressure cooker, you can cook the mutton on the stove in a covered pot until tender. This will take longer (about 1-2 hours) but will still result in a delicious curry.

Nutrition Value:

1. 1 kg mutton, cut into pieces

  - Calories: Approximately 2,400

  - Carbohydrates: 0 grams

  - Protein: Around 200 grams

  - Fat: Around 180 grams

  - Sodium: Varies based on cooking method

  - Cholesterol: Approximately 600 milligrams

  - Vitamins: High in B vitamins (B12, niacin)

  - Minerals: Rich in iron, zinc

  - Nutritional Benefit: Provides a high amount of protein and essential minerals, supporting muscle growth and overall health.

2. 2 onions, chopped

  - Calories: Approximately 100

  - Carbohydrates: 20 grams

  - Protein: 2 grams

  - Fat: 0 grams

  - Sodium: 10 milligrams

  - Cholesterol: 0 milligrams

  - Vitamins: Good source of Vitamin C, Vitamin B6

  - Minerals: Contains manganese, potassium

  - Nutritional Benefit: Adds flavor and provides antioxidants and vitamins that support immune function and overall health.

3. 2 tomatoes, chopped

  - Calories: Approximately 40

  - Carbohydrates: 8 grams

  - Protein: 2 grams

  - Fat: 0 grams

  - Sodium: 10 milligrams

  - Cholesterol: 0 milligrams

  - Vitamins: Rich in Vitamin C, Vitamin A

  - Minerals: Contains potassium, folate

  - Nutritional Benefit: Offers vitamins and antioxidants, particularly lycopene, which supports heart health.

4. 2 green chilies, chopped

  - Calories: Approximately 10

  - Carbohydrates: 2 grams

  - Protein: 0 grams

  - Fat: 0 grams

  - Sodium: 0 milligrams

  - Cholesterol: 0 milligrams

  - Vitamins: Good source of Vitamin C

  - Minerals: Contains potassium

  - Nutritional Benefit: Adds heat and flavor, and provides Vitamin C, which supports immune health.

5. 1 tsp ginger paste

  - Calories: Approximately 10

  - Carbohydrates: 2 grams

  - Protein: 0 grams

  - Fat: 0 grams

  - Sodium: 0 milligrams

  - Cholesterol: 0 milligrams

  - Vitamins: Contains Vitamin C

  - Minerals: Provides magnesium, manganese

  - Nutritional Benefit: Adds flavor and has anti-inflammatory properties that aid digestion and immune function.

6. 1 tsp garlic paste

  - Calories: Approximately 10

  - Carbohydrates: 2 grams

  - Protein: 0 grams

  - Fat: 0 grams

  - Sodium: 0 milligrams

  - Cholesterol: 0 milligrams

  - Vitamins: Contains Vitamin C, Vitamin B6

  - Minerals: Provides manganese, calcium

  - Nutritional Benefit: Enhances flavor and has antimicrobial and anti-inflammatory benefits.

7. 1/2 tsp turmeric powder

  - Calories: Approximately 5

  - Carbohydrates: 1 gram

  - Protein: 0 grams

  - Fat: 0 grams

  - Sodium: 0 milligrams

  - Cholesterol: 0 milligrams

  - Vitamins: Contains Vitamin C

  - Minerals: Provides iron, manganese

  - Nutritional Benefit: Contains curcumin, which has anti-inflammatory and antioxidant properties.

8. 1 tsp red chili powder

  - Calories: Approximately 5

  - Carbohydrates: 1 gram

  - Protein: 0 grams

  - Fat: 0 grams

  - Sodium: 0 milligrams

  - Cholesterol: 0 milligrams

  - Vitamins: Contains Vitamin C

  - Minerals: Provides potassium, iron

  - Nutritional Benefit: Adds spiciness and contains capsaicin, which may boost metabolism.

9. 1 tsp coriander powder

  - Calories: Approximately 5

  - Carbohydrates: 1 gram

  - Protein: 0 grams

  - Fat: 0 grams

  - Sodium: 0 milligrams

  - Cholesterol: 0 milligrams

  - Vitamins: Contains Vitamin C

  - Minerals: Provides manganese, iron

  - Nutritional Benefit: Adds flavor and has antioxidant properties that support overall health.

10. 1 tsp cumin powder

  - Calories: Approximately 5

  - Carbohydrates: 1 gram

  - Protein: 0 grams

  - Fat: 0 grams

  - Sodium: 0 milligrams

  - Cholesterol: 0 milligrams

  - Vitamins: Contains Vitamin C

  - Minerals: Provides iron, magnesium

  - Nutritional Benefit: Adds a warm, earthy flavor and aids in digestion and nutrient absorption.

11. 1 tsp garam masala powder

  - Calories: Approximately 5

  - Carbohydrates: 1 gram

  - Protein: 0 grams

  - Fat: 0 grams

  - Sodium: 0 milligrams

  - Cholesterol: 0 milligrams

  - Vitamins: Contains Vitamin C

  - Minerals: Provides various minerals depending on the blend

  - Nutritional Benefit: Adds complex flavors and has a mix of spices that may offer digestive benefits.

12. 2 cups coconut milk

  - Calories: Approximately 960

  - Carbohydrates: 16 grams

  - Protein: 8 grams

  - Fat: 92 grams

  - Sodium: 20 milligrams

  - Cholesterol: 0 milligrams

  - Vitamins: Contains small amounts of Vitamin C

  - Minerals: Rich in manganese, potassium

  - Nutritional Benefit: Provides healthy fats and contributes to a creamy texture, supporting heart health and digestion.

13. Salt, to taste

  - Calories: 0

  - Carbohydrates: 0 grams

  - Protein: 0 grams

  - Fat: 0 grams

  - Sodium: Varies based on amount used

  - Cholesterol: 0 milligrams

  - Vitamins: 0

  - Minerals: Provides sodium

  - Nutritional Benefit: Enhances flavor but should be used in moderation to manage sodium intake.

14. 2 tbsp oil

  - Calories: Approximately 240

  - Carbohydrates: 0 grams

  - Protein: 0 grams

  - Fat: 28 grams

  - Sodium: 0 milligrams

  - Cholesterol: 0 milligrams

  - Vitamins: Varies based on oil type

  - Minerals: Varies based on oil type

  - Nutritional Benefit: Provides healthy fats and helps in cooking, though it should be used in moderation.

15. Curry leaves, for garnish

  - Calories: Approximately 5

  - Carbohydrates: 1 gram

  - Protein: 0 grams

  - Fat: 0 grams

  - Sodium: 0 milligrams

  - Cholesterol: 0 milligrams

  - Vitamins: Contains Vitamin A, Vitamin C

  - Minerals: Provides calcium, iron

  - Nutritional Benefit: Adds flavor and offers antioxidants and vitamins that support digestion and overall health.