Mangalorean Pineapple Menaskai

Ingredients

• fresh ripe pineapple2 cup
• ground turmeric1/2 tsp
• kosher salt1 tsp
• jaggery1 tbsp
• pure maple syrup2 tbsp
• tamarind paste1 tbsp
• water1 1/4 cup
• coconut oil1 tbsp
• split black gram1 tbsp
• split chickpeas1 tsp
• fenugreek seeds1/4 tsp
• white or black sesame seeds1 tbsp
• dried Byadgi chilies5 med
• fresh coconut1/2 cup
• black mustard seeds1 tsp
• dried red chili1 med
• fresh curry leaves1 sprig
• gluten-free asafoetida1/8 tsp

Method

1. 01

   Simmer the pineapple in a sweet and sour broth.

   In a medium, heavy-bottomed saucepan, combine the pineapple cubes, turmeric, salt, jaggery, maple syrup, tamarind paste, and 1 cup of the water. Bring to a gentle boil over medium heat, then reduce the heat to low, cover, and let it simmer for 10 to 12 minutes, or until the pineapple is tender and has absorbed the flavors.

2. 02

   Toast the lentils.

   While the fruit simmers, heat 1 teaspoon of coconut oil in a small skillet over medium-low heat. Add the split black gram, split chickpeas, and fenugreek seeds. Toast them gently, stirring continuously, until the lentils turn a deep, nutty golden-brown.

3. 03

   Bloom the chilies and sesame seeds.

   Add the dried Byadgi chilies and sesame seeds to the skillet. Toast for another 30 to 60 seconds until the sesame seeds begin to pop and the chilies puff up and smell smoky. Remove the skillet from the heat immediately so the spices do not scorch.

4. 04

   Grind the masala paste.

   Transfer the toasted spice mixture to a high-speed blender or food processor. Add the grated coconut and the remaining 1/4 cup of water. Blend until you achieve a smooth, thick, golden paste, adding another splash of water if the blade catches.

5. 05

   Combine and thicken the curry.

   Pour the ground masala paste into the saucepan with the cooked pineapple. Stir well to combine. Bring the curry back to a gentle, bubbling simmer for 3 to 4 minutes to cook off the raw edge of the coconut, then turn off the heat.

6. 06

   Temper the spices.

   In a small tempering pan or skillet, heat the remaining 1 tablespoon of coconut oil over medium-high heat. Add the mustard seeds; the moment they begin to pop and splutter, drop in the broken dried chili, the curry leaves, and the gluten-free asafoetida.

7. 07

   Finish the dish.

   Swirl the pan for 5 seconds until the curry leaves crisp up and release their aroma, then immediately pour the hot, crackling oil over the pineapple curry. Stir once, cover to trap the aromas for a minute, and serve warm alongside steamed rice.

Notes

• Why this swap? Jaggery and maple syrup.

  Jaggery is the traditional, earthy sweetener of South Indian cooking. However, recent lab testing revealed that it is surprisingly high in fructans. To get the authentic depth of flavor without triggering a flare, we use a single, clinically safe tablespoon of jaggery for the whole pot, and lean on low-FODMAP pure maple syrup to provide the rest of the sweetness.

• Why this swap? Fresh coconut.

  Coconuts are glorious, but the fresh grated meat contains sorbitol. A traditional menaskai uses a massive mound of it, which easily tips into high-FODMAP territory per serving. By scaling the coconut back to 1/2 cup for the entire recipe, we keep your per-serving sorbitol load safely in the green zone while letting the toasted sesame seeds do the heavy lifting for the gravy's creamy texture.

• Watch out for capsaicin.

  Chili doesn't contain FODMAPs, but capsaicin can still irritate a flared-up gut. Byadgi chilies are naturally quite mild and are used mostly for their gorgeous red color and smoke, but scale the dried chilies back to two or three if your system is currently in high-alert mode.

• Source gluten-free hing.

  Raw asafoetida resin is so potent it has to be cut with flour for culinary use. Standard supermarket hing is usually cut with wheat, sneaking hidden fructans into your food. Always check your label and purchase a brand explicitly cut with rice flour or gum arabic.