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Wednesday, May 26, 2021

South Indian Kale Stir-fry/ Kale Curry


Kale stir-fry is a simple and tasty curry packed with nutrition. This curry is flavored with coconut and the toor dhal gives a nutty bite. This is a vegan curry.


Kale is a cruciferous vegetable. It is one of the nutrient loaded food. It is rich in antioxidants and is a powerhouse for vitamin C. It also provides minerals and beta-carotene. It is easier to grow kale. They continuously give good yield. Picking the tender leaves is all we need to do. I have both curly kale and blue kale in my veggie patch and this curry can be made with any or both the kale varieties. I used the kale from my garden for this curry.


Greens are always used to make curry or kootu (with gravy) in our home. The dry curries with spinach are mostly made with Agathi keerai or thandu keerai. This kale stir-fry is very much similar to the Agathi Keerai Curry. I love agathi keerai and we don’t get it here. Years back started using jake as a substitute for agathi keerai and we still continue to make the same style curry with kale. I don't add jaggery to the kale version but if you prefer you can add a little.


Kale is a versatile veggie and can be added to the diet in many ways. Kale and Navy beans curry is as delicious as this curry. Kale can be added to soups too, and Kale and Pasta Minestrone is a comforting soup. It can be used to make Kale and Sprouted Horsegram Paniyaram or even a crispy snack like Kale Murukku. Try these recipes to enjoy this nutrient rich veggie and post your feedback.


I am also linking this to Thursday Favorite Things and Happiness is Homemade.

Ingredients

Kale - 6 cups, chopped
Toor dal - 3 tbsp
Coconut - 2-3 tbsp
Salt - 1/2 tsp
Water - 1.5 cups

To temper

Oil - 2 tbsp
Dried red chili - 2, torn
Mustard seeds - 1/2 tsp
Split urad dal - 1/2 tsp
Asafetida - 1/8 tsp

Method

Wash and soak the dal for 20 to 30 minutes. Drain the water, add 1.5 cups water and cook the dal till crisp tender. It should have a bite and shouldn't be mushy.


In a cast-iron pan, heat the oil. Add the dried red chilies and mustard seeds. When it splutters add the urad dal. When it turns golden brown add the asafetida. Add the chopped kale and stri-fry for 1-2 minutes and it will reduce in volume. Add the cooked dal and salt. Continue to stir fry for 3-5 minutes.


When the kale is tender, add the coconut. 


stir-fry for one or two minutes. Switch off the flame. Transfer to serving bowl.


Serve with rice.



4 comments:

  1. That's a wonderful protein healthy dish of greens. Kale has just come to India and is available only on a few exotic stores , but of course we can substitute with spinach.

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  2. Rafeeda - The Big Sweet ToothJune 6, 2021 at 4:46 AM

    Now that is a very interesting stir fry. I am not a big kale fan when had raw, but I am sure it tastes better when cooked...

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  3. We cook most of the greens same way and this kale version is healthier. And the greens picked from own garden must have made it special.

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  4. so healthy and nutritious stir fry with kale.

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