How to Cook Kale Indian style?
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!
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.
Kale 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.
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.
Do 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.