Low Sodium Matar Kulcha
Savor the delicious flavors of traditional Indian street food with a healthy twist in this Low Sodium Matar Kulcha recipe. Perfect for those watching their salt intake, this dish combines tender, pressure-cooked dried white peas seasoned with aromatic spices like cumin, coriander, and amchur powder, all topped with a refreshing burst of lemon juice and fragrant cilantro. Paired with soft, homemade whole wheat kulchas, made without excessive salt but still full of flavor thanks to yogurt and olive oil, this wholesome meal brings comfort without compromise. Ready in just an hour, it's an excellent choice for a nutritious, heart-friendly dish that doesn't skimp on authenticity or taste.
Log this recipe in SnapCalorie
Recipe Information
Ingredients
- 1 cup Dried white peas
- 4 cups Water
- 0.5 teaspoon Turmeric powder
- 1 teaspoon Coriander powder
- 1 teaspoon Cumin powder
- 1 teaspoon Amchur (dry mango) powder
- 1 teaspoon Fresh ginger
- 1 unit Green chili
- 2 tablespoons Cilantro leaves
- 1 tablespoon Lemon juice
- 2 cups Whole wheat flour
- 0.25 cup Yogurt
- 2 tablespoons Olive oil
- 1 teaspoon Baking soda
- 1 teaspoon Sugar
Instructions
Soak the dried white peas in water overnight or for at least 6-8 hours.
Drain and rinse the peas, then transfer them to a pressure cooker. Add 4 cups of water and a pinch of turmeric powder.
Pressure cook the peas on medium-high heat for about 4-5 whistles until they are soft and cooked.
In a large bowl, combine whole wheat flour, yogurt, olive oil, baking soda, and sugar. Mix well and add water gradually to form a soft dough. Cover with a damp cloth and let it rest for 15-20 minutes.
Heat a medium-sized pan over medium heat. Add the cooked peas along with their cooking liquid. Stir in the coriander powder, cumin powder, amchur powder, grated ginger, and finely chopped green chili.
Simmer the peas for about 10 minutes, mashing some of them gently with a spatula to thicken the curry. Adjust spices to taste, ensuring the use of minimal salt, if necessary.
Add fresh lemon juice and chopped cilantro leaves to the pea mixture and mix well. Remove from heat and set aside.
Divide the dough into equal parts and roll each part into a ball. Flatten the dough balls into a round shape using a rolling pin, about 6 inches in diameter.
Heat a skillet or tawa over medium-high heat. Cook each kulcha on both sides until brown spots appear and they are fully cooked, about 2 minutes per side.
Serve the kulchas warm with the prepared low sodium matar curry. Optionally garnish with additional cilantro and a sprinkle of lemon juice.
Nutrition Facts
Calories |
1851 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 36.9 g | 47% | |
| Saturated Fat | 6.2 g | 31% | |
| Polyunsaturated Fat | 2.7 g | ||
| Cholesterol | 4 mg | 1% | |
| Sodium | 1398 mg | 61% | |
| Total Carbohydrate | 311.9 g | 113% | |
| Dietary Fiber | 62.3 g | 222% | |
| Total Sugars | 29.1 g | ||
| Protein | 80.5 g | 161% | |
| Vitamin D | 0.7 mcg | 4% | |
| Calcium | 479 mg | 37% | |
| Iron | 23.3 mg | 129% | |
| Potassium | 3462 mg | 74% | |
*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.
