Loading...
A traditional Udupi-style sweet, sour, and spicy curry made with special green brinjals and a fresh coconut masala. This no-lentil sambar is a delightful side dish for rice.
For 4 servings
Preparation (5 minutes)
Roast Spices for Masala (5 minutes)
Grind the Masala Paste (3 minutes)
A classic Karnataka one-pot meal, reimagined for a low-glycemic diet. This version uses wholesome foxtail millet instead of rice, combined with lentils and vegetables in a fragrant, spicy tamarind broth. It's comfort food that's both hearty and healthy.
A wholesome and savory South Indian pancake made with a low-glycemic blend of millets, brown rice, and mixed lentils. Packed with fiber and protein, this diabetic-friendly adai is a delicious and guilt-free choice for breakfast or dinner.
Crispy, golden crepes made from a fermented rice and lentil batter, filled with a savory spiced potato mixture. A beloved South Indian classic, perfect for a hearty breakfast or light dinner, best served with sambar and coconut chutney.
A warm, savory breakfast dish made from roasted semolina and simple spices. This quick, comforting, and classic South Indian tiffin item is soft, fluffy, and ready in under 30 minutes.
A traditional Udupi-style sweet, sour, and spicy curry made with special green brinjals and a fresh coconut masala. This no-lentil sambar is a delightful side dish for rice.
This south_indian recipe takes 50 minutes to prepare and yields 4 servings. At 207.1 calories per serving with 2.96g of protein, it's a moderately challenging recipe perfect for lunch or dinner.
Cook the Brinjal (10 minutes)
Simmer the Huli (12 minutes)
Prepare the Tempering (3 minutes)
Finish and Serve (2 minutes)
For a thicker, more protein-rich version similar to a traditional sambar, add 1/4 cup of cooked and mashed toor dal (pigeon peas) along with the masala paste in Step 5.
Incorporate other vegetables like yellow pumpkin (kaddu), ash gourd, or drumsticks. Add them along with the brinjal, adjusting cooking time as needed.
For a unique tangy flavor, you can replace tamarind with 2-3 pieces of dried kokum or a few pieces of raw mango (added while cooking the vegetables).
Brinjal is an excellent source of dietary fiber, which aids in digestion, promotes satiety, and helps maintain stable blood sugar levels.
Spices like turmeric contain curcumin, a powerful compound with anti-inflammatory and antioxidant benefits that help combat oxidative stress in the body.
The use of fresh coconut and coconut oil provides medium-chain triglycerides (MCTs), which are a source of healthy fats that can provide quick energy.
Brinjals contain anthocyanins, a type of antioxidant that gives them their color and helps protect cells from damage.
Matti Gulla is a special variety of green brinjal with a unique flavor, grown in the Matti village of Udupi, Karnataka, and has a GI tag. If you cannot find it, you can substitute it with any small, tender green or purple brinjals.
Yes, it is a healthy dish. It's plant-based, rich in fiber from brinjal and coconut, and packed with beneficial spices like turmeric and cumin. Using minimal oil makes it a nutritious choice.
One serving of Gulla Bolu Huli (approximately 1 cup or 210g) contains around 180-220 calories, depending on the amount of coconut and oil used. It's a relatively low-calorie side dish.
This is a 'Bolu Huli', which means a plain or simple huli (sambar). Unlike a typical sambar, it is traditionally made without any lentils (dal), making it lighter in texture. The flavor profile relies heavily on the freshly ground coconut and spice masala.
Leftover Gulla Bolu Huli can be stored in an airtight container in the refrigerator for up to 2 days. Reheat it gently on the stovetop before serving. The flavors often deepen overnight.
This recipe is naturally vegan and gluten-free. Just ensure your hing (asafoetida) is gluten-free if you have a sensitivity.