High Protein Kari Chawal
Elevate your traditional comfort food with this High Protein Kari Chawal recipe, a nutritious twist on the classic Indian dish. Packed with the goodness of red lentils, Greek yogurt, and chickpea flour, this wholesome recipe is designed for those seeking a protein boost without compromising on flavor. Juicy, golden pakoras made from a lentil-besan batter soak up the fragrant, spiced yogurt-based curry, which features aromatic ingredients like curry leaves, cumin, and mustard seeds. Served alongside perfectly steamed rice, this dish offers a robust blend of textures and flavors that’s both satisfying and nourishing. Perfect for a hearty meal, this high-protein kari chawal is sure to delight vegetarians and protein enthusiasts alike!
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Recipe Information
Ingredients
- 200 grams rice
- 150 grams yellow split chickpea flour (besan)
- 250 grams Greek yogurt
- 100 grams red lentils (masoor dal)
- 1 large onion
- 4 units garlic cloves
- 1 inch fresh ginger
- 2 units green chilies
- 1 teaspoon fenugreek seeds
- 1 teaspoon mustard seeds
- 10 units curry leaves
- 2 teaspoons turmeric powder
- 1 teaspoon red chili powder
- 1 teaspoon cumin seeds
- 2 teaspoons salt
- 50 milliliters oil
- 1 pinch asafoetida (hing)
- 800 milliliters water
- 20 grams coriander leaves
Instructions
Rinse the red lentils thoroughly and soak them in warm water for 20 minutes.
Drain the soaked lentils and blend them into a coarse paste using a blender or food processor. Set aside.
In a mixing bowl, combine besan, the lentil paste, 0.5 teaspoon of turmeric powder, 0.5 teaspoon salt, chopped onion, half of the garlic minced, one chopped green chili, and mix well to form a thick batter.
Heat half the oil in a frying pan over medium heat and drop spoonfuls of the batter into the hot oil to form small fritters (pakoras). Fry until golden brown and crispy. Drain on paper towels and set aside.
In a large bowl, whisk together the Greek yogurt, 500 milliliters of water, remaining turmeric powder, remaining salt, and chili powder until smooth.
In a large pot, heat the remaining oil over medium heat. Add the mustard seeds and cumin seeds. Once they start to pop, add the asafoetida, fenugreek seeds, remaining garlic (sliced), ginger (grated), remaining green chili (sliced), and curry leaves. Sauté for a minute.
Pour the whisked yogurt mixture into the pot, stirring continuously to prevent curdling. Bring to a gentle simmer.
Once the mixture begins to thicken slightly, add the prepared pakoras to the pot. Simmer for an additional 15-20 minutes, stirring occasionally.
Meanwhile, rinse the rice and cook in a separate pot with 300 milliliters of water and a pinch of salt on medium heat until fluffy and completely cooked. Set aside.
Once the kari is well-cooked and the flavors amalgamate, remove from heat. Garnish with freshly chopped coriander leaves.
Serve the hot, protein-rich kari alongside the cooked rice.
Nutrition Facts
Calories |
1726 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 61.4 g | 79% | |
| Saturated Fat | 5.4 g | 27% | |
| Polyunsaturated Fat | 0.2 g | ||
| Cholesterol | 8 mg | 3% | |
| Sodium | 5452 mg | 237% | |
| Total Carbohydrate | 214.2 g | 78% | |
| Dietary Fiber | 33.6 g | 120% | |
| Total Sugars | 36.8 g | ||
| Protein | 72.4 g | 145% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 489 mg | 38% | |
| Iron | 21.3 mg | 118% | |
| Potassium | 2892 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.
