Heart-Healthy Kadi
Indulge in the wholesome flavors of Heart-Healthy Kadi, a nutritious twist on the classic Indian comfort food. This light yet satisfying recipe features low-fat yogurt and gram flour combined with a fragrant blend of turmeric, mustard seeds, cumin, and fresh curry leaves. Served alongside nutty brown rice, this dish caters to health-conscious food lovers, offering rich taste without compromising wellness. Prepared with olive oil and low-sodium salt, this version prioritizes cardiovascular health while delivering an authentic, tangy burst of flavor. Perfect for cozy dinners, Heart-Healthy Kadi is packed with protein, fiber, and immune-boosting spices, making it as nourishing as it is delicious. Try this guilt-free delight and enjoy a heart-warming meal that’s as kind to your palate as it is to your health.
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Recipe Information
Ingredients
- 500 ml Low-fat yogurt
- 50 g Gram flour (besan)
- 100 g Brown rice
- 500 ml Water
- 1 teaspoon Turmeric powder
- 1 teaspoon Mustard seeds
- 1 teaspoon Cumin seeds
- 10 leaves Curry leaves
- 1 teaspoon Ginger (grated)
- 1 piece Green chili (slit)
- 1 teaspoon Low-sodium salt
- 1 tablespoon Olive oil
- 2 tablespoons Coriander leaves (chopped)
Instructions
In a large mixing bowl, whisk together the low-fat yogurt and gram flour until smooth. Gradually add 500 ml of water while stirring to ensure there are no lumps. Mix in the turmeric powder and set aside.
Rinse the brown rice under cold water until the water runs clear. In a medium saucepan, bring 2 cups of water to a boil, add the rice, and simmer for about 30 minutes until tender. Drain any excess water and set the rice aside.
In a large non-stick pan, heat the olive oil over medium heat. Add the mustard seeds and cumin seeds. When the seeds begin to crackle, add the curry leaves, grated ginger, and slit green chili. Sauté for 1-2 minutes until fragrant.
Lower the heat and slowly pour the yogurt and gram flour mixture into the pan, stirring continuously to prevent curdling.
Add the low-sodium salt and continue to cook the kadi on low heat for about 10-15 minutes, stirring occasionally until the mixture thickens slightly.
Once the kadi reaches the desired consistency, remove from heat, adjust seasoning if necessary, and garnish with chopped coriander leaves.
Serve the heart-healthy kadi hot with the prepared brown rice.
Nutrition Facts
Calories |
202 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 6.3 g | 8% | |
| Saturated Fat | 1.5 g | 7% | |
| Polyunsaturated Fat | 0.0 g | ||
| Cholesterol | 7 mg | 2% | |
| Sodium | 300 mg | 13% | |
| Total Carbohydrate | 26.7 g | 10% | |
| Dietary Fiber | 2.1 g | 7% | |
| Total Sugars | 13.2 g | ||
| Protein | 11.1 g | 22% | |
| Vitamin D | 1.5 mcg | 7% | |
| Calcium | 252 mg | 19% | |
| Iron | 1.5 mg | 8% | |
| Potassium | 971 mg | 21% | |
*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.
