Loading...
A traditional Karnataka curry made with black chickpeas, coconut, and a blend of aromatic spices. This tangy and slightly sweet saaru is the perfect comfort food, best enjoyed with steamed rice or ragi mudde.
For 4 servings
Soak and Cook Chickpeas
Prepare the Masala Paste
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 Karnataka curry made with black chickpeas, coconut, and a blend of aromatic spices. This tangy and slightly sweet saaru is the perfect comfort food, best enjoyed with steamed rice or ragi mudde.
This south_indian recipe takes 55 minutes to prepare and yields 4 servings. At 324.96 calories per serving with 10.87g of protein, it's a moderately challenging recipe perfect for lunch or dinner.
Prepare the Saaru Base
Combine and Simmer
Garnish and Serve
Add vegetables like drumsticks, potatoes, or eggplant along with the onions and tomatoes for a more wholesome curry.
For a sattvic version, you can omit the onion and garlic. The flavor will be different but still delicious due to the roasted spices.
This same recipe can be prepared with other legumes like green gram (Hesaru Kaalu) or cowpeas (Alasande Kaalu).
For a richer, creamier saaru, you can use 1/4 cup of thin coconut milk instead of grinding coconut with the spices.
Black chickpeas are an excellent source of protein, which is essential for muscle repair, growth, and overall body function.
The high fiber content from chickpeas aids in digestion, promotes gut health, helps regulate blood sugar levels, and contributes to a feeling of fullness.
Spices like turmeric (with its active compound curcumin), garlic, and coriander seeds are known for their anti-inflammatory and antioxidant properties, which help strengthen the immune system.
The combination of fiber, potassium, and low saturated fat in this dish can contribute to better heart health by helping to manage cholesterol and blood pressure levels.
A single serving of Kadale Kaalu Saaru (approximately 1 cup or 425g) contains around 300-350 calories, depending on the amount of oil and coconut used.
Yes, it is very healthy. It's rich in plant-based protein and dietary fiber from the black chickpeas, which aids in digestion and keeps you full. The spices used also have various health benefits.
Yes, you can use canned chickpeas to save time. Use one 15-ounce can, drained and rinsed. You will miss the flavorful cooking liquid (kattu), so you may need to add vegetable broth or more water and adjust the seasonings accordingly.
Ragi Mudde are steamed balls made from finger millet flour. It's a staple food in many parts of Karnataka. Its neutral, earthy flavor and soft texture make it the perfect vehicle to soak up flavorful curries like Kadale Kaalu Saaru.
To thicken the saaru, you can mash a few of the cooked chickpeas and stir them back into the curry. Alternatively, you can mix 1 tsp of rice flour with 2 tbsp of water to form a slurry and add it to the simmering saaru, cooking for another 2-3 minutes until it thickens.
While fresh coconut is key to the authentic taste and texture, you can make a variation without it. You may need to increase the quantity of onions and tomatoes or add a small amount of poppy seeds (khus khus) to the roasted spice mix to add body to the gravy.