Loading...
A comforting and nutritious lentil and greens curry from Karnataka. This flavorful saaru, made with toor dal and a freshly ground coconut-spice paste, is traditionally served with ragi mudde or steamed rice for a wholesome meal.
For 4 servings
Pressure Cook the Dal
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 comforting and nutritious lentil and greens curry from Karnataka. This flavorful saaru, made with toor dal and a freshly ground coconut-spice paste, is traditionally served with ragi mudde or steamed rice for a wholesome meal.
This south_indian recipe takes 50 minutes to prepare and yields 4 servings. At 300.08 calories per serving with 13.6g of protein, it's a moderately challenging recipe perfect for lunch or dinner.
Cook the Greens and Combine
Simmer the Saaru
Prepare the Tempering (Tadka)
Serve
You can make this saaru with masoor dal (red lentils) or a mix of toor and masoor dal for a different texture and quicker cooking time.
Add vegetables like drumsticks, carrots, or pumpkin along with the greens for extra nutrition and texture. Cook them until tender before adding the dal.
For a lighter version, you can skip the coconut. The masala will be spicier and less creamy, but still delicious.
For a sattvic or no-onion-no-garlic version, simply omit the onion and garlic. The flavor will be different but equally traditional.
Toor dal is an excellent source of plant-based protein and dietary fiber, which helps in muscle maintenance, satiety, and regulating blood sugar levels.
The use of various leafy greens makes this dish rich in essential vitamins like Vitamin A, C, K, and minerals such as iron, calcium, and potassium, boosting overall immunity and bone health.
Spices like cumin, peppercorns, and hing (asafoetida) are known for their digestive properties. The high fiber content from lentils and greens also promotes a healthy gut.
Turmeric, a key ingredient, contains curcumin, a compound with powerful anti-inflammatory and antioxidant effects that help combat cellular damage.
Yes, Soppina Saaru is very healthy. It is rich in plant-based protein from lentils, packed with vitamins and minerals from the mixed greens, and contains beneficial spices. It is high in fiber, which aids digestion.
One serving of Soppina Saaru (approximately 1 cup or 250g) contains around 280-310 calories, depending on the amount of oil/ghee and coconut used.
Traditionally, a mix of greens is used. Amaranth leaves (dantina soppu), spinach (palak), and a small amount of dill (sabsige soppu) for its unique aroma are excellent choices. You can use any leafy greens you have on hand.
Absolutely. You can cook the toor dal in a regular pot. Soak the dal for at least 1-2 hours, then cook it in the pot with water until it is completely soft and mushy. This will take longer, around 45-60 minutes.
Store leftover Soppina Saaru in an airtight container in the refrigerator for up to 3 days. The flavors tend to deepen overnight. Reheat gently on the stovetop before serving.