Low Fat Kari Chawal
Delight in the comforting flavors of 'Low Fat Kari Chawal,' a healthy twist on the classic Indian dish that's perfect for guilt-free indulgence. This recipe combines aromatic basmati rice with a zesty, low-fat yogurt-based curry infused with gram flour (besan) and a harmonious blend of spices like turmeric, cumin, mustard seeds, and fenugreek seeds. Fresh ginger-garlic paste, green chilies, and curry leaves lend vibrant layers of flavor, while a touch of lemon juice adds a refreshing tang. Ready in just 50 minutes, this dish showcases wholesome ingredients and a low-oil preparation method, making it a fantastic choice for nutritious weeknight dinners. Serve it warm, garnished with fresh coriander, for a satisfying and light Indian meal that tantalizes your taste buds without compromising on health. Perfect for fans of low-fat recipes, healthy Indian cuisine, and easy rice dishes, 'Low Fat Kari Chawal' is a must-try!
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Recipe Information
Ingredients
- 200 grams Basmati rice
- 500 milliliters Low-fat yogurt
- 50 grams Gram flour (besan)
- 1 liter Water
- 1 teaspoon Turmeric powder
- 0.5 teaspoon Red chili powder
- 1 teaspoon Salt
- 1 teaspoon Ginger-garlic paste
- 1 teaspoon Cumin seeds
- 0.5 teaspoon Mustard seeds
- 0.25 teaspoon Fenugreek seeds
- 1 medium Onion, finely chopped
- 2 small Green chilies, finely chopped
- 10 leaves Curry leaves
- 2 tablespoons Fresh coriander leaves, chopped
- 1 tablespoon Lemon juice
- 1 tablespoon Vegetable oil
Instructions
Rinse the basmati rice thoroughly under running water until the water runs clear. Soak the rice in water for 20 minutes, then drain.
In a large mixing bowl, whisk together the low-fat yogurt and gram flour (besan) until there are no lumps.
Add turmeric powder, red chili powder, salt, and half of the ginger-garlic paste to the yogurt mixture. Mix well and set aside.
In a large pot, bring 1 liter of water to a boil. Add the soaked rice and cook until the rice is tender. Drain any excess water and set the rice aside.
Heat the vegetable oil in a large non-stick pan over medium heat. Add cumin seeds, mustard seeds, and fenugreek seeds.
Once the seeds start to splutter, add the chopped onion and sauté until translucent.
Add the remaining ginger-garlic paste, chopped green chilies, and curry leaves. Sauté for another 2-3 minutes.
Pour the yogurt mixture into the pan. Stir continuously and cook for about 10 minutes until the mixture thickens and comes to a gentle boil.
Adjust the consistency of the curry by adding water if required, and bring it to a boil again. Once it's boiling, reduce the heat and simmer for another 5 minutes.
Stir in the lemon juice and adjust seasoning if necessary. Turn off the heat.
Serve hot with the cooked basmati rice, garnished with fresh coriander leaves.
Nutrition Facts
Calories |
1000 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 27.3 g | 35% | |
| Saturated Fat | 8.3 g | 42% | |
| Polyunsaturated Fat | 8.4 g | ||
| Cholesterol | 34 mg | 11% | |
| Sodium | 2836 mg | 123% | |
| Total Carbohydrate | 138.5 g | 50% | |
| Dietary Fiber | 10.7 g | 38% | |
| Total Sugars | 50.7 g | ||
| Protein | 51.1 g | 102% | |
| Vitamin D | 7.2 mcg | 36% | |
| Calcium | 1223 mg | 94% | |
| Iron | 10.4 mg | 58% | |
| Potassium | 2274 mg | 48% | |
*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.
