Loading...
A fragrant, thin gravy from Tamil Nadu, packed with mixed vegetables and aromatic spices. This light yet flavorful curry is famously served with flaky parottas, creating a truly irresistible combination.
For 4 servings
Prepare the Masala Paste
Sauté Aromatics for the Curry
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 fragrant, thin gravy from Tamil Nadu, packed with mixed vegetables and aromatic spices. This light yet flavorful curry is famously served with flaky parottas, creating a truly irresistible combination.
This south_indian recipe takes 50 minutes to prepare and yields 4 servings. At 270.26 calories per serving with 6.34g of protein, it's a moderately challenging recipe perfect for lunch or dinner.
Cook Vegetables and Masala
Simmer and Finish the Salna
Add 1/2 tsp black peppercorns and 1 star anise along with the whole spices in Step 1 for a more pungent, aromatic flavor profile.
For a richer, creamier salna, you can replace 1 cup of water with 1 cup of thin coconut milk towards the end of the cooking process.
Add 1 cup of boiled chickpeas or 200g of cubed paneer along with the mixed vegetables for a protein-packed meal.
Replace the mixed vegetables with 250g of sliced mushrooms for a delicious earthy flavor. Sauté the mushrooms after the onions until they release their water.
Loaded with a variety of vegetables, this salna is an excellent source of dietary fiber, which aids in digestion, promotes gut health, and helps maintain stable blood sugar levels.
The inclusion of spices like turmeric (containing curcumin), ginger, and garlic provides powerful anti-inflammatory and antioxidant benefits, which can help combat oxidative stress in the body.
Coconut and cashew nuts contribute healthy monounsaturated and polyunsaturated fats. These fats are beneficial for heart health and provide sustained energy.
As a completely plant-based dish, it offers a wide range of vitamins and minerals from vegetables and spices without any cholesterol, making it a wholesome meal choice.
One serving of Vegetable Salna (approximately 1 cup) contains around 250-300 calories, depending on the amount of oil and coconut used. This estimate is for the curry itself and does not include accompaniments like parotta or rice.
Yes, Vegetable Salna can be very healthy. It is packed with various vegetables, providing essential vitamins, minerals, and fiber. The spices used, like turmeric and ginger, have anti-inflammatory properties. To make it healthier, you can reduce the amount of oil and use fresh coconut.
The main difference lies in consistency and flavor profile. Salna is a thin, watery gravy with a distinct flavor from fennel and poppy seeds, originating from Tamil Nadu street food culture. Kurma is typically a thicker, creamier curry, often richer with more cashews, cream, or yogurt.
While authentic salna is thin, you can easily make it thicker if you prefer. Simply reduce the amount of water added in the final step, or simmer the curry for a longer time uncovered to allow more water to evaporate.
You can store leftover Vegetable Salna in an airtight container in the refrigerator for up to 3 days. The flavors often deepen and taste even better the next day. Reheat thoroughly before serving.
This recipe is naturally vegan as it does not use any dairy products like milk, cream, or ghee. It is entirely plant-based.