Heart-Healthy Kadi

Experience the comforting flavors of traditional kadi with a nutritious twist in this Heart-Healthy Kadi recipe. Perfectly light yet satisfying, this dish combines tangy low-fat yogurt and gram flour with bold spices like turmeric, mustard seeds, and cumin, all gently simmered to create a creamy base enriched with fragrant curry leaves and a hint of green chili. Served alongside wholesome brown rice, it’s a low-sodium, low-fat alternative to the classic Indian curry, making it a heart-smart choice without sacrificing authentic taste. Ready in under an hour, this recipe is perfect for a wholesome family meal or a nourishing weeknight dinner. Garnished with fresh coriander for a burst of color and flavor, this dish is as visually stunning as it is delicious. Whether you’re looking for heart-healthy dinner ideas or simply a flavorful vegetarian recipe, this kadi is sure to impress!

Nutriscore Rating: 71/100

Prep Time:15 mins

Cook Time:40 mins

Total Time:55 mins

Servings: 4

Ingredients

• 500 ml Low-fat yogurt
• 50 g Gram flour (besan)
• 100 g Brown rice
• 500 ml Water
• 1 teaspoon Turmeric powder
• 1 teaspoon Mustard seeds
• 1 teaspoon Cumin seeds
• 10 leaves Curry leaves
• 1 teaspoon Ginger (grated)
• 1 piece Green chili (slit)
• 1 teaspoon Low-sodium salt
• 1 tablespoon Olive oil
• 2 tablespoons Coriander leaves (chopped)

Directions

Step 1

In a large mixing bowl, whisk together the low-fat yogurt and gram flour until smooth. Gradually add 500 ml of water while stirring to ensure there are no lumps. Mix in the turmeric powder and set aside.

Step 2

Rinse the brown rice under cold water until the water runs clear. In a medium saucepan, bring 2 cups of water to a boil, add the rice, and simmer for about 30 minutes until tender. Drain any excess water and set the rice aside.

Step 3

In a large non-stick pan, heat the olive oil over medium heat. Add the mustard seeds and cumin seeds. When the seeds begin to crackle, add the curry leaves, grated ginger, and slit green chili. Sauté for 1-2 minutes until fragrant.

Step 4

Lower the heat and slowly pour the yogurt and gram flour mixture into the pan, stirring continuously to prevent curdling.

Step 5

Add the low-sodium salt and continue to cook the kadi on low heat for about 10-15 minutes, stirring occasionally until the mixture thickens slightly.

Step 6

Once the kadi reaches the desired consistency, remove from heat, adjust seasoning if necessary, and garnish with chopped coriander leaves.

Step 7

Serve the heart-healthy kadi hot with the prepared brown rice.

Nutrition Facts

Serving size	1259.2 grams (1259.2g)

Amount per serving	% Daily Value*
Calories	843

Total Fat 28.70g	37%
Saturated Fat 8.60g	43%
Polyunsaturated Fat 1.30g
Cholesterol 34mg	11%
Sodium 1598mg	69%
Total Carbohydrate 100.50g	37%
Dietary Fiber 10.30g	37%
Total Sugars 47.40g
Protein 45.80g	92%

Vitamin D 290IU	1449%
Calcium 1167mg	90%
Iron 7mg	41%
Potassium 4038mg	86%

*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: 30.6%

Protein: 21.7%

Carbs: 47.7%