A wholesome Gujarati curry made with a medley of sprouted pulses simmered in a tangy, sweet, and mildly spiced tomato gravy. This protein-packed dish is a staple in Gujarati households, perfect with hot rotis or rice.
Prep20 min
Cook30 min
Soak480 min
Servings4
Serving size: 1 cup
247cal
9gprotein
31gcarbs
Ingredients
2 cup Mixed Sprouted Beans (Use a mix of moong, moth, and black chickpeas (kala chana). This is from about 1 cup of dry beans.)
3 tbsp Peanut Oil (Can substitute with any neutral vegetable oil.)
A rustic, gluten-free flatbread from Maharashtra made with sorghum flour. This wholesome bhakri is traditionally patted by hand and cooked on a griddle until it puffs up beautifully. Perfect with spicy curries or chutneys.
A refreshing and crunchy Indian salad made with chopped onions, tomatoes, and cucumbers. It's seasoned with lemon juice and spices, making it the perfect cooling side dish for spicy curries and biryanis.
About Kathol nu Shaak, Jowar Bhakri and Kachumber Salad
Protein-packed Kathol nu Shaak with wholesome Bhakri. Soul-satisfying and delicious!
This gujarati dish is perfect for lunch. With 556.9 calories and 18.47g of protein per serving, it's a nutritious choice for your meal plan.
12gfat
2 medium
Tomatoes
(Pureed)
0.5 tsp Turmeric Powder
1 tsp Kashmiri Red Chili Powder (Adjust to your spice preference.)
1.5 tsp Coriander Cumin Powder (Also known as Dhana Jeeru.)
1 tbsp Jaggery (Grated or powdered. Adjust for desired sweetness.)
4 pcs Kokum (Dried kokum petals. If unavailable, use 1 tbsp lemon juice, added at the end.)
1.25 tsp Salt (Adjust to taste.)
2.5 cup Water
0.5 tsp Garam Masala
3 tbsp Coriander Leaves (Freshly chopped, for garnish.)
Instructions
1
Prepare the Tempering (Vaghar)
Place a 3-liter pressure cooker over medium heat and add the peanut oil.
Once the oil is hot, add the mustard seeds and allow them to splutter completely, which should take about 30 seconds.
Add the cumin seeds, asafoetida, and curry leaves. Sauté for another 30 seconds until the cumin seeds sizzle and the mixture is fragrant.
2
Sauté Aromatics and Build the Masala Base
Add the finely chopped onion to the cooker and sauté for 3-4 minutes until it becomes soft and translucent.
Stir in the ginger-garlic paste and slit green chilies. Cook for 1 minute until the raw aroma disappears.
Pour in the tomato puree. Add the turmeric powder, Kashmiri red chili powder, and coriander-cumin powder. Mix everything well.
Cook this masala mixture on medium-low heat for 5-7 minutes, stirring occasionally, until the oil begins to separate from the gravy at the edges.
3
Pressure Cook the Sprouts
Add the rinsed mixed sprouted beans to the cooker.
Add the grated jaggery, kokum, and salt. Stir for a minute to coat the sprouts evenly with the masala.
Pour in 2.5 cups of water and give it a final stir.
Secure the lid of the pressure cooker. Cook on medium-high heat for 3-4 whistles (approximately 10-12 minutes).
Turn off the heat and allow the pressure to release naturally. This can take about 10-15 minutes.
4
Finish and Garnish
Once the pressure has fully released, carefully open the cooker lid.
Stir the curry gently. Sprinkle in the garam masala and mix well. If you are using lemon juice instead of kokum, add it at this stage.
Check for seasoning and adjust salt, sweetness, or tanginess if needed.
Garnish with freshly chopped coriander leaves and serve hot.
262cal
8gprotein
44gcarbs
8gfat
Ingredients
2 cup jowar atta
1.5 cup hot water (for kneading)
0.75 tsp salt
2 tbsp ghee (optional, for serving)
Instructions
1
Prepare the dough: In a large bowl, mix together the jowar flour and salt. Gradually pour in the hot water while mixing with a spoon. The water should be hot but manageable to touch. Once the flour comes together, knead it with the heel of your palm for 5-7 minutes until you get a smooth, soft, and pliable dough. It should not be sticky. Cover the dough with a damp cloth and let it rest for 10 minutes.
2
Divide the dough into equal portions.
3
Pat the bhakri: Take one portion of the dough and roll it into a smooth ball. Sprinkle some dry jowar flour on a clean, flat surface or a chakla (rolling board). Place the dough ball on the floured surface and gently flatten it with your palm. Using your fingers and palm, start patting the dough, rotating it simultaneously to form an even, thin circle of about 5-6 inches in diameter. Dust with more flour as needed to prevent sticking.
4
Cook the bhakri: Heat a cast iron tawa or griddle over medium-high heat. It should be hot before you place the bhakri on it. Carefully lift the patted bhakri and place it on the hot tawa. Sprinkle a little water on the top surface and spread it evenly with your fingers. Cook for about 1 minute, until the water evaporates and the top looks dry. Flip the bhakri and cook the other side for another 1-2 minutes, until light brown spots appear. Using tongs, lift the bhakri and place it directly on a medium flame. It will puff up like a balloon. Flip and cook the other side on the direct flame for a few seconds. Avoid burning it. Repeat the process for all the remaining dough balls.
5
Serve the Jowar Bhakri immediately, smearing a little ghee on top if you like.
