Heart-Healthy Kadhi Chawal
Savor the comforting flavors of classic Kadhi Chawal with a wholesome twist in this "Heart-Healthy Kadhi Chawal" recipe. Perfectly balancing taste and nutrition, this dish pairs spiced yogurt-based curry with nutty brown rice for a guilt-free indulgence. Crafted with low-fat yogurt, besan (gram flour), and aromatic spices like mustard seeds, cumin, and turmeric, this lighter version of the beloved Indian favorite is packed with anti-inflammatory and heart-friendly ingredients. The use of olive oil and brown rice ensures a health-conscious touch without compromising on flavor or texture. Ready in under an hour, this simple yet satisfying recipe is an excellent choice for a nourishing weeknight meal. Serve it steaming hot, garnished with fresh cilantro, for a soul-soothing experience that’s as good for the heart as it is for the palate!
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Recipe Information
Ingredients
- 2 cups Low-fat yogurt
- 4 tablespoons Besan (gram flour)
- 1 cup Brown rice
- 4 cups Water
- 1 teaspoon Mustard seeds
- 1 teaspoon Cumin seeds
- 1 teaspoon Fenugreek seeds
- 10 leaves Curry leaves
- 0.5 teaspoon Turmeric powder
- 0.5 teaspoon Red chili powder
- 1 inch, grated Ginger
- 2 cloves, minced Garlic
- 1 finely chopped Green chili
- 1.5 teaspoons Salt
- 1 tablespoon Olive oil
- 0.25 teaspoon Asafoetida (hing)
- 2 tablespoons, chopped Fresh cilantro
Instructions
1. Begin by washing the brown rice thoroughly. In a saucepan, add 2 cups of water and the brown rice. Bring to a boil, then reduce the heat to low, cover, and let it simmer for about 30-35 minutes or until the rice is tender.
2. In a mixing bowl, combine the low-fat yogurt and besan. Whisk together until smooth and free of lumps.
3. Add 2 cups of water, turmeric powder, red chili powder, ginger, garlic, green chili, and salt to the yogurt-besan mixture. Stir well to combine.
4. In a large pot, heat the olive oil over medium heat. Add the mustard seeds, cumin seeds, fenugreek seeds, and curry leaves. Sauté until the seeds begin to pop and the curry leaves become crisp.
5. Add asafoetida to the pot and immediately pour in the yogurt-besan mixture. Stir continuously to prevent curdling.
6. Bring the kadhi to a boil, then reduce the heat and let it simmer for about 15-20 minutes, stirring occasionally. The kadhi will thicken as it cooks.
7. Once the kadhi has thickened to your desired consistency, remove it from heat.
8. Serve the kadhi hot over the cooked brown rice, garnished with fresh cilantro.
Nutrition Facts
Calories |
882 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 28.7 g | 37% | |
| Saturated Fat | 8.4 g | 42% | |
| Polyunsaturated Fat | 1.3 g | ||
| Cholesterol | 32 mg | 11% | |
| Sodium | 3990 mg | 173% | |
| Total Carbohydrate | 114.1 g | 41% | |
| Dietary Fiber | 11.0 g | 39% | |
| Total Sugars | 42.8 g | ||
| Protein | 43.9 g | 88% | |
| Vitamin D | 6.9 mcg | 34% | |
| Calcium | 1153 mg | 89% | |
| Iron | 8.1 mg | 45% | |
| Potassium | 1971 mg | 42% | |
*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.
