Loading...
A tangy and savory Udupi-style curry made with ash gourd and lentils, simmered in a fragrant coconut-tamarind gravy. This classic South Indian dish is a comforting and flavorful accompaniment to steamed rice.
For 4 servings
Cook the Dal and Vegetable
Roast Spices for Masala
Prepare Tamarind and Grind Masala
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 tangy and savory Udupi-style curry made with ash gourd and lentils, simmered in a fragrant coconut-tamarind gravy. This classic South Indian dish is a comforting and flavorful accompaniment to steamed rice.
This south_indian recipe takes 50 minutes to prepare and yields 4 servings. At 327.12 calories per serving with 11.96g of protein, it's a moderately challenging recipe perfect for lunch or dinner.
Combine and Simmer the Curry
Prepare the Tempering (Tadka)
Finalize and Serve
Replace ash gourd with 500g of cubed yellow pumpkin (kaddu), chayote squash (chow chow), or even Mangalore cucumber.
For a lighter version, use a mix of toor dal and moong dal in equal proportions.
Add a teaspoon of raw rice while roasting the spices. This will act as a natural thickener and give the gravy a smoother, creamier consistency.
Toor dal is an excellent source of protein and essential amino acids, crucial for muscle repair, growth, and overall body function.
The combination of lentils, ash gourd, and coconut provides a significant amount of dietary fiber, which aids digestion, promotes satiety, and helps maintain stable blood sugar levels.
Spices like cumin, fenugreek, and asafoetida (hing) are traditionally known for their digestive properties, helping to reduce bloating and improve gut health.
Ash gourd has a high water content (over 90%), making it incredibly hydrating and cooling for the body, which is especially beneficial in warm climates.
Yes, Puli Koddel is a nutritious dish. It's rich in plant-based protein from lentils, fiber from the ash gourd and coconut, and contains beneficial spices. Using minimal oil and natural sweeteners like jaggery makes it a wholesome choice.
One serving (approximately 1 cup or 420g) of Puli Koddel contains around 350-400 calories. The exact count depends on the amount of coconut and oil used.
Puli Koddel is traditionally served with hot steamed rice, especially red rice (Kaje Akki). It also pairs well with dosas, idlis, or chapatis.
This recipe is naturally vegan and gluten-free. Just ensure your asafoetida (hing) is gluten-free if you have a sensitivity, as some commercial varieties contain wheat flour.
Leftover Puli Koddel can be stored in an airtight container in the refrigerator for up to 2-3 days. The flavors often deepen overnight. Reheat thoroughly before serving.
Absolutely! Yellow pumpkin, chayote squash (chow chow), or Mangalore cucumber are excellent substitutes for ash gourd. Adjust cooking time as needed depending on the vegetable's tenderness.