Heart-Healthy Kadhi Pakora

Indulge in the comforting flavors of traditional Indian cuisine with a wholesome twist in this Heart-Healthy Kadhi Pakora recipe. Made with nutrient-packed chickpea flour, low-fat yogurt, and a medley of vibrant vegetables like spinach and carrots, this dish delivers all the cozy, tangy goodness of classic kadhi pakora while prioritizing your health. Instead of deep-frying, these pakoras are pan-cooked or air-fried with minimal olive oil, making them a guilt-free delight. The kadhi is infused with aromatic spices like cumin, mustard seeds, and curry leaves, creating a rich, fragrant gravy that perfectly complements the tender vegetable pakoras. Serve this protein-rich, low-fat dish with brown rice or whole wheat roti for a nourishing and heart-friendly meal that doesn’t skimp on flavor.

Nutriscore Rating: 70/100

Prep Time:20 mins

Cook Time:40 mins

Total Time:60 mins

Servings: 4

Ingredients

• 1 cup Chickpea flour (Besan)
• 2 cups Low-fat yogurt
• 4 cups Water
• 1 teaspoon Turmeric powder
• 1 teaspoon Red chili powder
• 1.5 teaspoons Salt
• 1 tablespoon Ginger, grated
• 1 clove Garlic, minced
• 1 teaspoon Cumin seeds
• 1 teaspoon Mustard seeds
• 10 leaves Curry leaves
• 1 medium Onion, chopped
• 1 cup Spinach, finely chopped
• 1 medium Carrot, grated
• 0.25 teaspoon Baking soda
• 2 tablespoons Olive oil
• 0.5 teaspoon Asafoetida (Hing)
• 0.5 teaspoon Fenugreek seeds
• 2 tablespoons Cilantro, finely chopped

Directions

Step 1

In a large mixing bowl, combine 1 cup chickpea flour, 1 cup water, turmeric powder, red chili powder, and salt to make a smooth batter without lumps.

Step 2

Add grated ginger, chopped spinach, grated carrot, and baking soda to the batter. Mix well to form a thick paste for pakoras.

Step 3

Preheat a non-stick pan or air fryer. Using a spoon, drop small dollops of the batter onto the pan. Cook on a medium flame, using little olive oil, until golden and cooked through, about 5–7 minutes on each side.

Step 4

In another bowl, whisk the low-fat yogurt with 3 cups of water until smooth and lump-free. Stir in salt and turmeric powder.

Step 5

Heat 1 tablespoon olive oil in a pot. Add cumin seeds, mustard seeds, fenugreek seeds, and asafoetida. When the seeds splutter, add chopped onion and curry leaves. Sauté until onions are translucent.

Step 6

Pour the yogurt mixture into the pot, stirring continuously to prevent curdling. Bring to a gentle boil.

Step 7

Add the pakoras to the kadhi and simmer on low heat for about 15 minutes, allowing the flavors to meld.

Step 8

Garnish with chopped cilantro before serving. Serve hot with brown rice or whole wheat roti for a heart-healthy meal.

Nutrition Facts

Serving size	1884 grams (1884.0g)

Amount per serving	% Daily Value*
Calories	1223

Total Fat 47.60g	61%
Saturated Fat 10.90g	55%
Polyunsaturated Fat 2.70g
Cholesterol 32mg	11%
Sodium 4454mg	194%
Total Carbohydrate 139.90g	51%
Dietary Fiber 22.30g	80%
Total Sugars 59.30g
Protein 62.60g	125%

Vitamin D 274IU	1371%
Calcium 1279mg	98%
Iron 14mg	79%
Potassium 3340mg	71%

*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

Source of Calories

Fat: 34.6%

Protein: 20.2%

Carbs: 45.2%