A fragrant one-pot rice dish from Mangalore, made with tender ivy gourd and hearty black chickpeas. A freshly ground coconut masala gives it a unique, aromatic flavor perfect for a wholesome lunch.
Prep25 min
Cook30 min
Soak480 min
Servings4
Serving size: 1 serving
536cal
14gprotein
86gcarbs
Ingredients
1.5 cup Basmati Rice (Rinsed and soaked for 30 minutes)
0.75 cup Black Chickpeas (Dried, soaked overnight and pressure cooked until tender)
250 g Ivy Gourd (Trimmed and sliced lengthwise into quarters)
A tangy and spicy South Indian soup made with ripe tomatoes, tamarind, and aromatic spices. This comforting classic is perfect served with hot rice or enjoyed on its own as a light, flavorful soup.
Aromatic, protein-packed Kadle Manoli Pulao with tangy, gut-friendly tomato rasam – pure comfort food!
This mangalorean dish is perfect for lunch. With 661.3 calories and 18g of protein per serving, it's a high-fiber option for your meal plan.
16gfat
2 tbsp Coriander Leaves (Freshly chopped, for garnish)
0.5 cup Fresh Coconut (Grated, for masala paste)
4 pcs Green Chillies (For masala paste, adjust to spice preference)
1 inch Ginger (For masala paste)
5 cloves Garlic (For masala paste)
1 inch Cinnamon Stick (For masala paste)
4 pcs Cloves (For masala paste)
1 tbsp Coriander Seeds (For masala paste)
1 tsp Cumin Seeds (For masala paste)
0.5 tsp Turmeric Powder (For masala paste)
Instructions
1
Prepare Rice and Chickpeas
Rinse the basmati rice under cold water until the water runs clear. Soak it in fresh water for 30 minutes, then drain completely and set aside.
Ensure your pre-soaked black chickpeas are pressure cooked until tender but not mushy. They should hold their shape. Set aside.
2
Grind the Masala Paste
In a blender or grinder jar, combine the grated coconut, green chillies, ginger, garlic, cinnamon stick, cloves, coriander seeds, cumin seeds, and turmeric powder.
Add 2-3 tablespoons of water and grind to a smooth, thick paste. Set aside.
3
Sauté Aromatics and Masala
Heat ghee in a 3-liter or larger pressure cooker over medium heat. Once hot, add the bay leaf and star anise. Sauté for 30 seconds until fragrant.
Add the sliced onions and sauté for 7-8 minutes, stirring occasionally, until they are soft and golden brown.
Add the ground masala paste. Cook for 5-6 minutes, stirring frequently, until the raw aroma disappears and you see oil separating from the edges of the paste.
Add the sliced ivy gourd (manoli) and sauté for 2-3 minutes to coat it well with the masala.
4
Cook the Pulao
Add the cooked black chickpeas and the drained, soaked rice to the cooker.
Gently fold everything together for about a minute, being careful not to break the rice grains.
Pour in 3 cups of water and add 1.5 tsp of salt. Give it a final gentle stir.
Secure the lid of the pressure cooker. Cook on high heat for 2 whistles. After the second whistle, immediately turn off the heat.
5
Rest and Serve
Allow the pressure to release naturally, which will take about 10-15 minutes. Do not quick-release the pressure.
Once the pressure has fully subsided, open the lid. Gently fluff the rice grains with a fork to separate them.
Garnish with freshly chopped coriander leaves and let it rest for 5 more minutes before serving.
Serve hot with a side of cucumber raita or plain yogurt.
4
Serving size: 1 serving
125cal
4gprotein
20gcarbs
4gfat
Ingredients
0.25 cup Toor Dal (rinsed well)
3 medium Tomatoes (ripe and roughly chopped)
1.5 tbsp Tamarind Paste (or a small lemon-sized ball of tamarind soaked in 1/2 cup warm water)
4 cup Water (divided for cooking dal and rasam base)
2 tsp Rasam Powder (use a good quality store-bought or homemade powder)
0.25 tsp Turmeric Powder
1 tsp Salt (or to taste)
0.5 tsp Jaggery (powdered, optional to balance flavors)
1 tbsp Ghee (can be substituted with oil for a vegan version)
0.5 tsp Mustard Seeds
0.5 tsp Cumin Seeds
2 whole Dried Red Chillies (broken into halves)
4 clove Garlic Cloves (lightly crushed with the side of a knife)
10 leaf Curry Leaves (fresh)
0.25 tsp Hing (asafoetida)
2 tbsp Coriander Leaves (freshly chopped, for garnish)
Instructions
1
Cook the Dal: In a pressure cooker, combine the rinsed toor dal, turmeric powder, and 1 cup of water. Pressure cook for 4-5 whistles on medium heat until the dal is completely soft and mushy. Once the pressure releases naturally, open the cooker and mash the dal well with the back of a spoon. Set aside.
2
Prepare the Rasam Base: While the dal cooks, combine the chopped tomatoes, tamarind paste, rasam powder, salt, and jaggery (if using) in a medium-sized pot. Add 2 cups of water. Bring the mixture to a boil, then reduce the heat and simmer for 8-10 minutes until the tomatoes are soft and the raw smell of the tamarind has disappeared.
3
Combine and Simmer: Pour the mashed dal into the tomato-tamarind mixture. Add 1 more cup of water, or adjust to achieve your desired consistency. Stir everything together well. Bring the rasam to a gentle simmer over low heat for 5-7 minutes, allowing the flavors to meld. A frothy layer will form on top. Do not let it come to a rolling boil, as this can diminish the aroma.
4
Prepare the Tempering (Tadka): Heat ghee in a small pan (tadka pan) over medium heat. Once hot, add the mustard seeds and let them splutter completely. Add the cumin seeds, broken dried red chillies, and crushed garlic. Sauté for 30-40 seconds until the garlic turns light golden and fragrant. Finally, add the curry leaves and hing, and sauté for another 10 seconds.
5
Finish and Garnish: Immediately pour the hot tempering over the simmering rasam. You will hear a satisfying sizzle. Stir gently, then turn off the heat. Garnish with freshly chopped coriander leaves. Cover the pot and let the rasam rest for at least 5-10 minutes for the flavors to infuse before serving.
