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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.
Prepare Rice and Chickpeas
Grind the Masala Paste
Sauté Aromatics and Masala
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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.
This south_indian recipe takes 55 minutes to prepare and yields 4 servings. At 546.04 calories per serving with 13.93g of protein, it's a moderately challenging recipe perfect for lunch or dinner.
Cook the Pulao
Rest and Serve
You can add other vegetables like diced potatoes, carrots, or green peas along with the ivy gourd for a more mixed-vegetable pulao.
Instead of black chickpeas, you can use white chickpeas (kabuli chana) or even paneer cubes (add them in the last 2 minutes of sautéing).
For extra texture and richness, garnish with a tablespoon of fried cashews or raisins before serving.
If you don't have a pressure cooker, you can cook this in a heavy-bottomed pot with a tight-fitting lid. After adding water, bring to a boil, then cover and simmer on low heat for 15-18 minutes or until all water is absorbed.
The black chickpeas and ivy gourd are excellent sources of dietary fiber, which aids digestion, promotes gut health, and helps in maintaining stable blood sugar levels.
Black chickpeas (kadle) provide a significant amount of plant-based protein, essential for muscle repair, growth, and overall body function, making this a satisfying meal for vegetarians and vegans.
The masala paste is rich in spices like turmeric, ginger, and garlic, which are known for their powerful anti-inflammatory and antioxidant properties, helping to combat oxidative stress in the body.
Yes, it is a well-balanced and healthy dish. It provides complex carbohydrates from rice, plant-based protein and fiber from black chickpeas, and vitamins from ivy gourd. The use of whole spices and fresh coconut adds beneficial nutrients and flavor.
One serving of Kadle Manoli Pulao contains approximately 500-550 calories, depending on the amount of ghee used and serving size. It's a substantial meal that is quite filling.
Absolutely. You can cook it in a deep, heavy-bottomed pot with a tight lid. Follow the recipe until adding water, then bring it to a boil, cover the pot, reduce the heat to low, and let it simmer for 15-18 minutes until the rice is cooked and water is absorbed.
Yes, you can use canned chickpeas to save time. Be sure to rinse them thoroughly to remove excess sodium. You will need about 1.5 to 2 cups of drained, canned chickpeas for this recipe.
This pulao is a complete meal on its own but pairs wonderfully with a cooling side like cucumber raita, onion-tomato raita, or just a bowl of plain yogurt. A simple salad and some papad also complement it well.