Recipes · Indian · Main Courses
Kadhi (Indian Yogurt and Chickpea Flour Curry)
One serving has 311 kcal and 12 g protein, and at least a fifth of a woman's daily need of phosphorus (34%), manganese (32%), copper (31%), folate (31%), vitamin K (29%) and riboflavin (24%). Ready in 40 minutes.
- Preparation: 15 min
- Cooking: 25 min
- Makes: 1 serving (306 g)
- Difficulty: Medium
- Diets: Vegetarian, Gluten-free
- Contains: dairy, mustard
Ingredients
- 150 g Yogurt, plain
- 25 g Chickpea flour (besan)
- 100 g Water
- 0.5 g Turmeric
- 1 g Mustard seeds
- 0.3 g Fenugreek seeds
- 1 g Chili powder
- 15 g Onions, raw
- 12 g Vegetable oil
- 1.5 g Salt
Method
- Whisk the yogurt, besan and water together until completely smooth and lump-free.
- Pour into a pan and bring to a gentle boil over medium heat, stirring constantly, then reduce to a simmer for 15-20 minutes until it thickens slightly and no longer tastes raw.
- Meanwhile finely chop the onion and mix a little with besan and water into a stiff batter to make small pakora fritters; deep-fry these in half the oil until golden and set aside.
- Heat the remaining oil and sizzle the mustard seeds and fenugreek seeds until they pop, then stir in the chili powder and turmeric.
- Pour the tempering into the simmering kadhi, add the salt, then drop in the fried pakoras just before serving.
Nutrition per serving
| Nutrient | Per serving | Share of a day's need |
|---|---|---|
| Energy | 311 kcal | 15% |
| Carbohydrates | 24.1 g | |
| Water | 248 mL | |
| Fiber | 3.6 g | 12% |
| Protein | 11.5 g | 24% |
| Tryptophan | 0.04 g | |
| Threonine | 0.23 g | |
| Isoleucine | 0.31 g | |
| Leucine | 0.57 g | |
| Lysine | 0.5 g | |
| Methionine | 0.16 g | |
| Cystine | 0.06 g | |
| Phenylalanine | 0.31 g | |
| Tyrosine | 0.28 g | |
| Valine | 0.46 g | |
| Histidine | 0.14 g | |
| Fat | 19.1 g | |
| Monounsaturated | 4.7 g | |
| Polyunsaturated | 8 g | |
| Docosahexaenoic Acid (DHA) | 0 g | |
| Eicosapentaenoic Acid (EPA) | 0 g | |
| Omega-6 | 7 g | |
| Saturated | 5.2 g | |
| Trans-Fats | 0.08 g | |
| Cholesterol | 19.5 mg | |
| Calcium | 207 mg | 21% |
| Copper | 0.28 mg | 31% |
| Iron | 2 mg | 11% |
| Magnesium | 68.8 mg | 22% |
| Manganese | 0.57 mg | 32% |
| Phosphorus | 240 mg | 34% |
| Potassium | 506 mg | 11% |
| Selenium | 7.8 µg | 14% |
| Sodium | 700 mg | |
| Zinc | 1.8 mg | 22% |
| Thiamin (vitamin B1) | 0.18 mg | 16% |
| Riboflavin (vitamin B2) | 0.26 mg | 24% |
| Niacin (vitamin B3) | 0.75 mg | 5% |
| Pantothenic acid (vitamin B5) | 0.77 mg | 15% |
| Pyridoxine (vitamin B6) | 0.22 mg | 17% |
| Folate (vitamin B9) | 125 µg | 31% |
| Cobalamin (vitamin B12) | 0.56 µg | 23% |
| Choline | 25.9 mg | 6% |
| Vitamin A | 55.9 µg | 8% |
| Vitamin C | 1.9 mg | 3% |
| Vitamin D (D2 + D3) | 3 IU | 1% |
| Vitamin E | 1.7 mg | 12% |
| Vitamin K | 25.9 µg | 29% |
Shares of a day's need are for a woman of 30, 165 cm, 60 kg, lightly active, by the US and Canadian Dietary Reference Intakes. SustainBite works out each person's own needs, by the standard where they live: the Nordic Nutrition Recommendations in Norway, the UK's, EFSA's in the EU.
Climate footprint
0.4 kg CO2e a serving: lower than most main dishes on SustainBite. Source: ADEME, Agribalyse 3.2.
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