Kale Pulao- How to cook Kale Indian style!

Kale Pulao- How to cook Kale Indian style!
June 25, 2015 megsri8
How to cook kale Indian style

How to cook kale Indian style

What is kale good for?

From a young age it has been inculcated in me that greens are your best friend! Being mildly anemic growing up, my parents always ensured that I ate some form of greens at least twice a week. Back in Bangalore we had a huge array of delicious greens to choose from bunched spinach and methi to the South Indian greens of Harve Soppu, Dantina Soppu and Kempu Soppu (All Kanada terms, roughly translated to green, amaranth and red leaves!)

Coming to London I sorely missed my greens. The baby spinach was good only for salads, finding methi was like shopping for gold (based on its cost and rarity!) and Dantina Soppu– just forget it!

Eating greens was however a must and I had to get my required minerals and vitamins, and then I came across Kale. Kale is pronounced as Kay-l and not as it is spelt. There is no Indian name for kale though it is from the Brassica family which is the same family of the more familiar Broccoli, Cauliflower and Cabbage. It however looks nothing like its cousins and it is a tough, fibrous, thick stemmed green. It tastes like a blander version of spinach.

Why is kale good for you?

Now why is kale good for you? Kale is high in Vitamins A, C and K. Vegetables are a great source of Vitamins and one does not have to just depend on oranges and lemons. Kale is said to have a greater amount of Vitamin C than an orange! It is also high in calcium and has good source of folate and minerals like managanese and copper. Finally kale is also a good source of iron and fibre. You can read more about the benefits of kale in this article here.

On first purchasing it I wondered how to eat kale? I found and tried many lovely recipes from the internet but I could not find too many recipes for kale in Indian cooking. Hence I slowly started incorporating it in my favourite everyday Indian meals and came up with a lot of variations.

kale indian recipeHow to cook kale Indian style?

One of my healthy dinner recipes with kale was this North Indian Veg Pulao recipe. This is the simplest and easiest way to incorporate kale into an Indian recipe as it involves steaming the kale which is the best way to eat and digest kale as well. It is made with a few ingredients which include Basmati rice, it has wonderful aromatic spices and lovely mild flavour.

What is a substitute for kale?

You may ask what is a substitute for kale? This is especially if you are India where kale is not easily found. The vegetable most similar to kale is spinach or Palak. In fact it has a higher level of folate which is important for women. It does lack some minerals and vitamins that Kale has but it is an equally good source of fibre and iron. Hence you can easily substitute spinach for kale in this recipe and be ensured that you have made a healthy meal. Read more about it here.

Store cupboard tip # 2

Stocking up on some essential Indian spices can make a huge difference to the quality of your Indian meal. These include Badi Elaichi or black cardamom. It is a powerhouse of flavour and I was introduced to this wonderful spice by my mother-in-law. Shah jeera or Caraway seeds is another spice with the power to transform flavours. These spices can be found in London in any Indian/ Bangladeshi shop. I have also found it online in London from companies like itadka.com. They are worth the effort of sourcing and last long if they are kept in air tight containers.

Different type of pulao recipe

Healthy tip for the day:

Eating healthy starts with buying the right kind of vegetables from your supermarket! It is important to ensure you have some greens in your weekly shop. Kale is usually found conveniently chopped and packed. Spinach is another easily available green. Also look out for vegetables which are purple in colour like purple cabbage and beetroot. The purple colour means that these veggies have a high source of iron and hence very healthy and good for you. You can add these to your raw salads or you can cook them and make them a part of your regular meals. Just substitute them in your regular recipes!

Finally meghnas=london-indian-food-deliverymy love for kale has also ensured that I incorporate it as a healthy snack in my range of snacks and sweets at Meghna’s. I call it Amritsari Kale Munchie and it is wonderfully light and crispy and filled with the flavours of Punjab.

 

 

 

 

dinner ideas for two, quick and easy meals, healthy vegetarian recipesTry this Kale Pulao with a simple yogurt raita or with my healthy recipe for Vegetable Jalfrezi.

Print Recipe
Aromatic Kale Pulao- Learning how to cook Kale Indian style!
Aromatic Indian rice dish with a healthy addition of kale. A simple Indian recipe answering the question of what to do with Kale!
How to cook kale Indian style
Cuisine North Indian
Prep Time 10 minutes
Cook Time 20 minutes
Servings
Ingredients
Spices
Garnish
  • 6-8 sliced cashew nuts Toasted in the microwave for 2 minutes
  • 6-8 sliced almonds Toasted in the microwave for 2 minutes
Cuisine North Indian
Prep Time 10 minutes
Cook Time 20 minutes
Servings
Ingredients
Spices
Garnish
  • 6-8 sliced cashew nuts Toasted in the microwave for 2 minutes
  • 6-8 sliced almonds Toasted in the microwave for 2 minutes
How to cook kale Indian style
Instructions
  1. Add one and a half cups of water to the washed rice and leave it to soak.
  2. Put ghee/oil in a pan with a thick base on medium heat. Do not overheat as the spices will burn. Add all the spices mentioned under the spices list. When it starts sputtering and the jeera turns golden add the onions.
  3. Saute the onions on a medium heat till it softens and turns golden. Make sure not to burn the spices by stirring constantly. Add the kale and saute till wilted.
  4. Add the the soaked rice along with the water. Add salt to taste. Usually with Basmati rice, one cup of rice needs two cups of water. Since we add the kale, it will release some water and hence we need to add only 1.5 cups of water instead of two in this recipe.
  5. Reduce the heat to low and cover. Let it simmer for 15-20 minutes. Give it a stir after ten minutes to prevent it from burning at the bottom or sticking to the pan.
  6. Garnish with the toasted nuts and serve hot as a side with any gravy or with some yogurt raita.
    healthy indian recipes, kale, pulao
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3 Comments

  1. Vijaya Murthi 2 years ago

    Great going Meghna ! How well & interestingly you have explained the various snacks .
    Wish you great success ! You have taken Indian snacks to a higher level .
    All the best.

  2. Lokitha 6 months ago

    Wow thank u Meghana. Great work dear.

    • Author
      megsri8 5 months ago

      Glad you like this!:)

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