Heart-Healthy Kadala Curry
Savor the wholesome goodness of Heart-Healthy Kadala Curry, a flavorful South Indian classic that’s as nourishing as it is delicious. Packed with protein-rich black chickpeas (kala chana) and simmered in a medley of aromatic spices like turmeric, garam masala, and cumin, this recipe is a celebration of bold flavors and heart-smart ingredients. The use of coconut oil and fresh curry leaves adds a traditional touch, while the tomato-based gravy lends a rich, comforting texture. Perfectly balanced and naturally vegan, this one-pot curry pairs beautifully with rice or roti for a satisfying, nutrient-packed meal. Whether you’re meal prepping or indulging in a hearty weeknight dinner, this easy-to-make dish will become a favorite addition to your healthy eating repertoire.
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Ingredients
- 1 cup Black chickpeas (kala chana), dried
- 3 cups Water
- 1 tablespoon Coconut oil
- 1 teaspoon Mustard seeds
- 1 teaspoon Cumin seeds
- 1 medium Red onion, chopped
- 3 whole Garlic cloves, minced
- 1 teaspoon Fresh ginger, grated
- 1 whole Green chili, slit
- 10 leaves Curry leaves
- 2 medium Tomatoes, chopped
- 1 teaspoon Turmeric powder
- 2 teaspoons Coriander powder
- 1 teaspoon Garam masala
- 1 teaspoon Salt
- 2 tablespoons Fresh cilantro, chopped
Directions
Step 1
Soak the black chickpeas in water overnight or for at least 8 hours. Drain and set aside.
Step 2
In a pressure cooker, combine the soaked chickpeas with 3 cups of water. Cook on medium heat for 15-20 minutes or until softened. Let the pressure release naturally.
Step 3
In a large pan, heat coconut oil over medium heat. Add mustard seeds and cumin seeds, allowing them to sputter.
Step 4
Add chopped onion, and sauté until translucent. Stir in the minced garlic, grated ginger, green chili, and curry leaves, cooking for another 2 minutes.
Step 5
Add chopped tomatoes, turmeric powder, coriander powder, garam masala, and salt. Cook until the tomatoes are soft and the oil starts to separate from the mixture.
Step 6
Stir in the cooked chickpeas with their cooking liquid. Mix well, and let it simmer for 15 minutes, allowing the flavors to meld.
Step 7
Adjust consistency by adding more water if needed, and simmer for another 5 minutes.
Step 8
Garnish with fresh cilantro before serving.
Step 9
Serve hot with rice or roti for a complete meal.
Nutrition Facts
| Serving size | (1379.2g) |
|---|
| Amount per serving | % Daily Value* |
|---|---|
| Calories | 1038.3 |
| Total Fat 29.6g | 0% |
| Saturated Fat 13.0g | 0% |
| Polyunsaturated Fat 0.2g | |
| Cholesterol 0mg | 0% |
| Sodium 2465.4mg | 0% |
| Total Carbohydrate 158.5g | 0% |
| Dietary Fiber 44.3g | 0% |
| Total Sugars 35.7g | |
| Protein 45.3g | 0% |
| Vitamin D 0IU | 0% |
| Calcium 429.7mg | 0% |
| Iron 16.2mg | 0% |
| Potassium 2900.0mg | 0% |
Source of Calories