Heart-Healthy Kadala Curry
Savor the wholesome goodness of Heart-Healthy Kadala Curry, a flavorful South Indian-inspired dish designed to nourish and delight. This recipe showcases protein-rich black chickpeas (kala chana), simmered in a fragrant blend of coconut oil, aromatic spices, and fresh ingredients like curry leaves, ginger, and green chili. Softened tomatoes elevate the curry with their natural tang, while garam masala and coriander impart deep, warming notes. Perfectly suited for those seeking both comfort and nutrition, this curry is naturally high in fiber, heart-friendly fats, and plant-based protein. Ready in just over an hour, it’s an ideal dish to pair with steamed rice or fresh roti for a satisfying, balanced meal. Whether you're embracing healthier eating or exploring regional cuisine, Heart-Healthy Kadala Curry is a must-try!
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Recipe Information
Ingredients
- 1 cup Black chickpeas (kala chana), dried
- 3 cups Water
- 1 tablespoon Coconut oil
- 1 teaspoon Mustard seeds
- 1 teaspoon Cumin seeds
- 1 medium Red onion, chopped
- 3 whole Garlic cloves, minced
- 1 teaspoon Fresh ginger, grated
- 1 whole Green chili, slit
- 10 leaves Curry leaves
- 2 medium Tomatoes, chopped
- 1 teaspoon Turmeric powder
- 2 teaspoons Coriander powder
- 1 teaspoon Garam masala
- 1 teaspoon Salt
- 2 tablespoons Fresh cilantro, chopped
Instructions
Soak the black chickpeas in water overnight or for at least 8 hours. Drain and set aside.
In a pressure cooker, combine the soaked chickpeas with 3 cups of water. Cook on medium heat for 15-20 minutes or until softened. Let the pressure release naturally.
In a large pan, heat coconut oil over medium heat. Add mustard seeds and cumin seeds, allowing them to sputter.
Add chopped onion, and sauté until translucent. Stir in the minced garlic, grated ginger, green chili, and curry leaves, cooking for another 2 minutes.
Add chopped tomatoes, turmeric powder, coriander powder, garam masala, and salt. Cook until the tomatoes are soft and the oil starts to separate from the mixture.
Stir in the cooked chickpeas with their cooking liquid. Mix well, and let it simmer for 15 minutes, allowing the flavors to meld.
Adjust consistency by adding more water if needed, and simmer for another 5 minutes.
Garnish with fresh cilantro before serving.
Serve hot with rice or roti for a complete meal.
Nutrition Facts
Calories |
1038 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 29.6 g | 38% | |
| Saturated Fat | 13.0 g | 65% | |
| Polyunsaturated Fat | 0.2 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 2465 mg | 107% | |
| Total Carbohydrate | 158.5 g | 58% | |
| Dietary Fiber | 44.3 g | 158% | |
| Total Sugars | 35.7 g | ||
| Protein | 45.3 g | 91% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 430 mg | 33% | |
| Iron | 16.2 mg | 90% | |
| Potassium | 2900 mg | 62% | |
*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
