Karnataka Puliyogare

Karnataka Puliyogare is a tangy and flavorful rice dish, enriched with high-protein ingredients that make it both nutritious and satisfying. This traditional dish features a unique blend of spices and tamarind, perfect for a wholesome meal.

Ingredients

• Cooked rice - 1 cup
• Tamarind paste - 2 tablespoons
• Peanuts - 1/4 cup
• Chana dal - 1 tablespoon
• Urad dal - 1 tablespoon
• Mustard seeds - 1 teaspoon
• Curry leaves - 10 leaves
• Turmeric powder - 1/4 teaspoon
• Red chili powder - 1 teaspoon
• Oil - 2 tablespoons
• Salt - to taste
• Fresh coriander leaves - for garnish

Steps

1. Heat 1 tablespoon of oil in a pan over medium heat. Add peanuts and roast until golden brown. Remove and set aside.
2. In the same pan, add the remaining oil. Add mustard seeds and let them splutter.
3. Add chana dal, urad dal, and curry leaves. Sauté until the dals turn golden brown.
4. Stir in turmeric powder and red chili powder, cooking for another minute.
5. Add the tamarind paste and salt, mixing well. Cook for 2-3 minutes until the mixture thickens slightly.
6. In a large bowl, combine the cooked rice with the tamarind mixture and roasted peanuts. Mix gently to avoid breaking the rice grains.
7. Garnish with fresh coriander leaves and serve warm.

Nutrition

• Calories: 400
• Protein: 12 g
• Carbs: 60 g
• Fiber: 6 g
• Sugar: 2 g
• Sodium: 320 mg
• Cholesterol: 0 mg
• Total Fat: 18 g
• Saturated Fat: 2 g
• Unsaturated Fat: 16 g
• Water: 0.25 L

Health Benefits

• High in protein from peanuts and dals, supporting muscle health.
• Rich in antioxidants and vitamins from tamarind and spices, promoting overall wellness.

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