Kadhi is a popular Indian dish made plainly either with besan, vegetables and fried pakodas or with boondi. Here instead of besan with sour curds we have used moong dal base, vegetables and baked pakodas. Moong, a plant based source of protein is a good source of potassium, magnesium and fiber, which have been linked to lower blood pressure.
Prep time : 15 mins
Cooking time : 40 mins
Recommended portion Size : 1 serve.
|Moong dal, soaked for 3 hrs||¾ cup|
|Ginger garlic paste||1 ½ tbsp|
|Cumin powder||½ tsp|
|Spinach, chopped||½ cup|
|Green Chilies finely chopped||2n|
|Ginger & green chilli chopped||1 tbsp|
|Black Salt/ Kala Namak||1 tsp|
|Low fat curds, sour||1 cup|
|Carrot, chopped||2 tbsp|
|French beans||2 tbsp|
|Cumin Seed||1 tsp|
|Asafoetida/ Hing||¼ tsp|
|Whole Red Chilies||3n|
How to make Pakoda
Wash the soaked moong dal and grind with 2 green chillies.
Take this paste in a bowl, and keep 2 tbsp. of the dal paste from this mixture aside.
Add chopped spinach, ginger garlic paste, salt and 1/2 tsp. cumin powder and mix the dal mixture well, till it becomes light and fluffy.
Heat the appe pan or paniyaram pan and add a few drops of oil in each cavity.
Now, lower the flame and add a tbsp of mixture in each cavity. Cover the pan with the lid and let it simmer on low flame.
Once the pakodas turns golden from the base, flip it upside down with the help of a spoon.
Cover and again cook from another side for 2 to 3 minutes.
Now, remove the pakodas from the pan with the help of a spoon. Repeat the procedure with the remaining mixture.
For Making Kadhi
Add 2tbsp. dal paste to the curds and pass this mixture through a strainer to avoid lumps.
To this strained mixture, add 4 cups of water, salt, black salt, turmeric, chopped green chilli and ginger.
Mix well and boil for 5 minute on high flame. Keep stirring continuously to avoid spill.
Then lower the flame and cook for another 15 minutes. Then add the vegetables, pakodas and simmer for another 20 minutes. Keep stirring in between to avoid kadhi sticking to the bottom of the pan.
When pakodas and vegetables become soft, take it off the heat.
For tempering-heat oil in a small pan, add cumin and asafoetida, when cumin starts crackling add whole red chillies and cloves, switch off the flame and let it cool off a bit. Then add it to the Kadhi.
Did you know? Cumin seeds contain many phytochemicals that are known to have carminative and antiflatulent properties.
Serve hot with brown rice.
Nutritive value/ serve
|( kcal)||(G)||(G)||(G)||(mg)||Fibre, g|
For Weight Management- Obesity (high protein Recipes)
1) Red sauce pasta with Oats
2) Protein rich Daliya
3) Moong dal idli