High Protein Kari Chawal

Elevate your comfort food game with this High Protein Kari Chawal—a nutrient-packed twist on the beloved traditional dish. This recipe combines fluffy steamed rice with a creamy, aromatic yogurt-based curry enriched with golden, crispy lentil fritters (pakoras) made from a blend of red lentils and besan (chickpea flour). Infused with a symphony of warming spices like turmeric, cumin, and mustard seeds, and perfectly balanced with fresh curry leaves and green chilies, this dish offers a bold burst of flavor in every bite. Not only is it rich in plant-based protein from lentils and yogurt, but it's also a satisfying, wholesome meal that caters to hearty appetites. Serve this protein-rich kari paired with fragrant rice, and enjoy a comforting and nourishing culinary experience perfect for any occasion.

Nutriscore Rating: 71/100

Prep Time:30 mins

Cook Time:60 mins

Total Time:90 mins

Servings: 4

Ingredients

• 200 grams rice
• 150 grams yellow split chickpea flour (besan)
• 250 grams Greek yogurt
• 100 grams red lentils (masoor dal)
• 1 large onion
• 4 units garlic cloves
• 1 inch fresh ginger
• 2 units green chilies
• 1 teaspoon fenugreek seeds
• 1 teaspoon mustard seeds
• 10 units curry leaves
• 2 teaspoons turmeric powder
• 1 teaspoon red chili powder
• 1 teaspoon cumin seeds
• 2 teaspoons salt
• 50 milliliters oil
• 1 pinch asafoetida (hing)
• 800 milliliters water
• 20 grams coriander leaves

Directions

Step 1

Rinse the red lentils thoroughly and soak them in warm water for 20 minutes.

Step 2

Drain the soaked lentils and blend them into a coarse paste using a blender or food processor. Set aside.

Step 3

In a mixing bowl, combine besan, the lentil paste, 0.5 teaspoon of turmeric powder, 0.5 teaspoon salt, chopped onion, half of the garlic minced, one chopped green chili, and mix well to form a thick batter.

Step 4

Heat half the oil in a frying pan over medium heat and drop spoonfuls of the batter into the hot oil to form small fritters (pakoras). Fry until golden brown and crispy. Drain on paper towels and set aside.

Step 5

In a large bowl, whisk together the Greek yogurt, 500 milliliters of water, remaining turmeric powder, remaining salt, and chili powder until smooth.

Step 6

In a large pot, heat the remaining oil over medium heat. Add the mustard seeds and cumin seeds. Once they start to pop, add the asafoetida, fenugreek seeds, remaining garlic (sliced), ginger (grated), remaining green chili (sliced), and curry leaves. Sauté for a minute.

Step 7

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

Step 8

Once the mixture begins to thicken slightly, add the prepared pakoras to the pot. Simmer for an additional 15-20 minutes, stirring occasionally.

Step 9

Meanwhile, rinse the rice and cook in a separate pot with 300 milliliters of water and a pinch of salt on medium heat until fluffy and completely cooked. Set aside.

Step 10

Once the kari is well-cooked and the flavors amalgamate, remove from heat. Garnish with freshly chopped coriander leaves.

Step 11

Serve the hot, protein-rich kari alongside the cooked rice.

Nutrition Facts

Serving size	1861.6 grams (1861.6g)

Amount per serving	% Daily Value*
Calories	1726

Total Fat 61.40g	79%
Saturated Fat 5.40g	27%
Polyunsaturated Fat 0.20g
Cholesterol 8mg	3%
Sodium 5452mg	237%
Total Carbohydrate 214.20g	78%
Dietary Fiber 33.60g	120%
Total Sugars 36.80g
Protein 72.40g	145%

Vitamin D 0IU	0%
Calcium 489mg	38%
Iron 21mg	118%
Potassium 2892mg	62%

*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: 32.5%

Protein: 17.0%

Carbs: 50.4%