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Kadhi. Barkatali Kerai
Healthy Hints
Yoghurt is a great source of calcium and protein — creating a curry using low fat natural yoghurt is an innovative way for you to get your calcium if you don't like milk! This version of kadhi is low in fat and calories so keep it healthy by serving with nutritious accompaniments like wholemeal chapati or khichri.
Ingredients
Ingredients
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250 ml natural yoghurt, low fat
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2 tbsp gram flour
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1 tsp garlic paste
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1 tsp ginger paste
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¼ tsp fresh green chilli, crushed
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1½ tsp cumin and coriander powder
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¼ tsp turmeric powder
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1 tsp salt
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¼ tsp citric acid, or juice of ½ lemon
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1 tsp sugar
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500 ml water
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1 tbsp sunflower oil
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1½ tsp mustard seed
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1 tsp cumin seeds
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4-5 fenugreek seed
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6-7 curry leaf, (limdo)
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1 fresh green chilli, sliced
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20 g fresh coriander leaf, chopped
What does this chart mean?
- Calories119kcal
- Protein5.1g
- Fat6.6g
- Saturated fat1.7g
- Carbohydrate10.9g
- Sugars (Total)4.7g
- Fibre1.2g
- Salt1.6g
Directions
1. Combine the yoghurt and gram flour together in a bowl. Mix throughly, breaking up all the lumps.
2. Add the garlic paste, ginger paste, crushed chillies, cumin and coriander powder, turmeric, salt, citric acid or lemon juice, sugar and water.
3. Mix together using an electric hand blender or whisk. Ensure that there are no lumps in the mixture.
4. Heat the oil in a pan over a medium heat. Add the mustard seeds, cumin seeds, fenugreek seeds and curry leaves. Cover the pan with a lid until the mustard seeds have popped - approximately 10 – 15 seconds.
5. Slowly add in the prepared yoghurt mixture. Bring to a boil, stirring constantly.
6. Reduce the heat and simmer for 5 – 6 minutes, mixing at regular intervals to avoid the kadhi from curdling. The kadhi should now have a creamy consistency. If you find the kadhi too thick in consistency, add extra water.
7. Add the sliced chillies and chopped coriander and serve.
