South Indian Kale Curry

South Indian Kale Curry
December 23, 2015 megsri8

How to Cook Kale Indian style?

indian kale curry 1

Cooking kale Indian style is one of my pet projects! I like to add kale into most of my Indian curries and sabjis and give my meal an added nutritional boost. I use every meal or snack as a creative opportunity to add some greens, kale being my favourite. I personally find very few Indian recipes using kale and I regularly experiment and try creating Indian food with kale for myself. This Indian kale recipe of mine is based on my favourite South Indian sambar from on my Mangalorean roots. It is usually made with freshly roasted spices and fresh coconut. I have tweaked it by using coconut milk instead and used more readily available ingredients, making this quite a simple and wholesome recipe. But first,  let me quickly tell you why I love kale!indian kale curry

What are the Nutrients in Kale?

Kale is high in fibre, one cup of kale has 5 grams of fibre. It is a super source of calcium. Per calorie it has a higher source of calcium than milk! It also is a good source of Vitamin C to boost your immunity and metabolism. It is a unique source of Vitamin K which can help protect you against various cancers, Alzheimers as well as taking care of various body functions such as blood clotting and bone health. Finally kale is packed with antioxidants which helps prevent the ageing process of the body and fight cancers. Need I say more about what are the benefits of eating kale? Read more about the benefits of kale in these two articles here and here.  Kale is however a part of the Dirty Dozen, meaning most affected by pesticides and chemicals. Hence you must purchased only organic kale. The same goes for spinach or any other greens. Or else the pesticides and chemical you end up consuming negate the benefits of the kale.

Back to my Indian Kale Curry recipe…indian kale curry

indian kale curryKale and coconut are a good combination and usually I have this combination in a soup or a smoothie. This time I have tried it with a traditional Indian recipe and I am quite happy with the results. Feel free to substitute the kale with any other available green as it will still be a delicious and healthy dinner. If you use coconut milk instead of coconut cream it may become watery. Add arrow root or rice flour to thicken the sambar. You can also skip the final tempering step without losing too much flavour, especially if you want to have this as a soup. I personally love the taste of roasted garlic and mustard seeds in this Indian kale sambar. I make the masala or the spice mix fresh. I find this retains the flavours best and I would advise you to follow this step. If you are too busy you can always use a shop bought sambar powder. MTR Sambar powder is good one if you are searching for something similar.indian kale curry

This is a warm creamy curry with a mellow hint of spice and packed with flavour. The turmeric and kale make it a wonderfully healthy and nourishing dinner. I have served this curry with cooked whole buckwheat, making this a grain free dinner. You can have it with steamed quinoa as well or increase the liquid and have it as a warm and hearty soup. Traditionally Indian food is loaded with carbs and I like to find ways to reduce or skip the carb intake. Using buckwheat groats instead of rice is one way.

indian kale curryDo keep me posted if you try this recipe and post photos on instagram with the #meghnas. I would love to be a part of your healthy eating lifestyle!:) Also if you like this recipe then try the my North Indian version of Indian Kale Tofu Curry as well.

 

Print Recipe
Indian Kale Curry Recipe
Course Main Dish
Cuisine South Indian
Prep Time 10 minutes
Cook Time 20 minutes
Servings
Ingredients
Spice masala or (2-3 Tbspns) of MTR Samabar masala powder
Tempering
Course Main Dish
Cuisine South Indian
Prep Time 10 minutes
Cook Time 20 minutes
Servings
Ingredients
Spice masala or (2-3 Tbspns) of MTR Samabar masala powder
Tempering
Instructions
  1. To 1 cup of water add the tamarind and bring to boil. Once the tamarind is softened, press it down and combine to make tamarind water. Remove the excess fibre or stones using a strainer. Skip this step if using tamarind paste.
  2. To the tamarind water add the jaggery/ coconut sugar, turmeric powder (skip this ingredient now if adding the turmeric root) and salt to taste. Let it come to a boil.
  3. Add the chopped kale and sliced onions and let it come to a boil. Then add the spinach.
  4. While the kale is cooking, start roasting the spice masala ingredients. On a medium heat dry roast the cumin, methi, urad dal and coriander seeds and set aside. Then dry roast the chilies or chili flakes. Combine the spices along with chilies/flakes and the paprika (if using), turmeric root (if using instead of powder), urad dal, methi and grind to a fine powder.
  5. Add the spice powder to the kale and spinach. Let it boil for 5 minutes, till well combined.
  6. Add the coconut cream and mix well till combined. If the sambar has become to watery you can add the rice flour or arrow root flour. Make it into a paste with a little water before adding to the hot curry. Let it bubble for a further five minutes. Check to taste the seasoning.
  7. For the tempering: Heat the ghee or coconut butter in a small pan. When hot add the mustard seeds. When it starts to splutter add the garlic and fry till the garlic turns golden. Add the red chili and curry leaves at this point and fry till the curry leaves turn crisp (aprox a minute). Add to the curry and take it off the heat.
  8. Serve this Indian kale sambar hot with steamed buckwheat or quinoa.
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1 Comment

  1. shilp 2 years ago

    Looks yummy! Will try it out and let you know!

Hi! Thanks of stopping by!