Saturday, January 22, 2011

Kale Sambar(Stew)


Kale is the King of Greens along with Brocolli. Though greens in general are nutritious foods, kale stands a head above the rest. Not only is it one of your best sources of beta-carotene, one of the antioxidants believed by many nutrition experts to be a major player in the battle against cancer, heart disease, and certain age-related chronic diseases, it also provides other important nutrients. In addition to beta-carotene, kale posses other important carotenoids: lutein and zeaxathin. These carotenoids help keep UV rays from damaging the eyes and causing cataracts. Include kale as part of your daily Diet to get rid of your glasses.

Kale can be eaten in so many ways, steamed, baked, raw in salad or adding them to vegetable juices and soup. I had a big bunch and they taste the best when they are fresh and green, so to use them up I tried to add this to Sambar(stew) and they justed tasted great.

Preparation Time - 15 Minutes

Cooking Time - 20 Minutes

Serves - 4


Kale - 1/2 Bunch

Cooked Thoor Dal - 1 1/2 Cups (Cooked and mashed)

Water - 4 Cups

Tamarind - small lemon sized ball or a big goose berry sized ball( soak them in little bit of water, once it softens, adding 1/2 cup of water each time squeeze out the juice for 3 times and keep it aside. After soaking, take the softened tamarind and the top portion of the juice alone as you might notice little bit of sediments getting deposited in the bottom).

Sambar Powder - 1 1/2 Tsp or to your taste based on the spiciness of your choice

Salt - 1 1/2 Tsp or to taste

Rice Flour - 1 1/2 Tsp made to a thick paste by adding a Table spoon of water

Onion - 1


Coconut Oil - 2 Tsp

Mustard seeds - 1 Tsp

Asafoetida - 1 small piece or 1/4 Tsp (For gluten free avoid this)

Fenugreek seeds - 1/4 Tsp

Green Chili - 2 to 3


1) Wash, rinse and remove the thick stem from the kale and then chop them into fine pieces.

2) Add little bit of salt and water and cover to cook the kale till tender.

3) Remove the kale from heat and using a masher, mash them up nicely and keep it aside.

4) Heat a pan add a tsp of oil and add the chopped onions, once they are translucent add the extracted tamarind juice, remaining salt, sambar powder and boil till the raw smell is gone.

5) Heat another small, add the remaining oil, once hot add the mustard seeds, asafoetida powder. After the mustard seeds stop spluttering add  fenugreek seeds, green chili and once the fenugreek seeds slightly brown add it to the boiling tamarind juice.

6) Now add the mashed kale and thoor dal, rice paste and the remaining water and simmer for 5 minutes and then switch off.

7) Serve this with cooked quinoa or rice and enjoy.

Note - I like my sambar to thick like a stew, if you want it to be thin add more water and accordingly adjust your salt and spiciness at stage 6.


Event Participation

1)  This goes to Food Palette Series - Green.

2) This goes to MLLA-31 an event hosted by Bricole and started by Susan.


Torviewtoronto said...

thank you for linking healthy delicious sambar

Shanthi said...

Healthy and nutritious

Simona said...

I love kale and I even grow a few plants of it in my garden. To all its great qualities as food, you can add that it is easy to grow and quite resistant. Your recipe sounds very nice. I have actually never paired kale with legumes, so I am grateful for the suggestion. Thank you for contributing to MLLA!

Post a Comment

Twitter Delicious Facebook Digg Stumbleupon Favorites More

Design by Free WordPress Themes | Bloggerized by Lasantha - Premium Blogger Themes | Facebook Themes