Karnataka Khar

Karnataka Khar is a hearty and flavorful vegetarian dish that combines the richness of lentils with the tanginess of tamarind and a variety of spices. Perfect for a wholesome brunch, it's both nutritious and satisfying, embodying the essence of Karnataka cuisine.

Ingredients

• Toor dal (split pigeon peas) - 100 grams
• Tamarind paste - 2 tablespoons
• Onion - 1 medium, finely chopped
• Tomato - 1 medium, chopped
• Green chilies - 2, slit
• Curry leaves - 10 leaves
• Mustard seeds - 1 teaspoon
• Turmeric powder - 1/2 teaspoon
• Salt - to taste
• Oil - 1 tablespoon
• Fresh coriander - for garnish

Steps

1. Rinse the toor dal under running water until the water runs clear.
2. In a pressure cooker, add the rinsed dal with 400 ml of water, turmeric powder, and a pinch of salt. Cook for 3-4 whistles or until the dal is soft and cooked through.
3. In a separate pan, heat the oil over medium heat. Add mustard seeds and let them splutter.
4. Add the chopped onion and sauté until translucent. Then add the green chilies and curry leaves, and cook for another minute.
5. Add the chopped tomato and cook until soft, about 3-4 minutes.
6. Stir in the tamarind paste and mix well. Cook for 2 minutes until the raw smell of tamarind is gone.
7. Add the cooked toor dal to the pan, and mix well. Adjust salt and add water if needed to reach the desired consistency.
8. Simmer for 5 minutes, allowing the flavors to meld together.
9. Garnish with fresh coriander before serving.
10. Serve hot with steamed rice or roti.

Nutrition

• Calories: 250
• Protein: 10 g
• Carbs: 40 g
• Fiber: 10 g
• Sugar: 3 g
• Sodium: 300 mg
• Cholesterol: 0 mg
• Total Fat: 5 g
• Saturated Fat: 0.5 g
• Unsaturated Fat: 4.5 g
• Water: 0.5 L

Health Benefits

• High in protein and fiber, aiding in digestion and muscle repair.
• Rich in antioxidants from tomatoes and tamarind, promoting overall health.

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