Uttarakhand Kafuli

Uttarakhand Kafuli is a nutritious and vibrant dish made with leafy greens and rice flour, offering a unique blend of flavors and health benefits. This wholesome dish is perfect for a healthy Indian brunch, packed with vitamins and minerals from the greens.

Ingredients

• Spinach - 100 grams
• Fenugreek leaves (methi) - 50 grams
• Rice flour - 50 grams
• Water - 400 ml
• Ghee - 1 tablespoon
• Cumin seeds - 1 teaspoon
• Ginger - 1 teaspoon, grated
• Green chili - 1, finely chopped
• Salt - to taste
• Black pepper - 1/2 teaspoon

Steps

1. Wash the spinach and fenugreek leaves thoroughly and chop them finely.
2. In a pot, bring 400 ml of water to a boil, then add the chopped greens and cook for about 5 minutes until softened.
3. Using a hand blender or a masher, blend the greens into a smooth puree.
4. In a separate pan, heat ghee over medium heat and add cumin seeds, allowing them to splutter.
5. Add grated ginger and chopped green chili to the pan, sautéing for about a minute.
6. Pour the green puree into the pan and mix well, cooking for an additional 5 minutes.
7. Gradually add rice flour while stirring continuously to avoid lumps, and cook for another 10 minutes until the mixture thickens.
8. Season with salt and black pepper, then mix thoroughly.
9. Remove from heat and let it cool slightly before serving.

Nutrition

• Calories: 180
• Protein: 6 g
• Carbs: 30 g
• Fiber: 5 g
• Sugar: 2 g
• Sodium: 200 mg
• Cholesterol: 5 mg
• Total Fat: 6 g
• Saturated Fat: 2 g
• Unsaturated Fat: 4 g
• Water: 0.4 L

Health Benefits

• Rich in vitamins A, C, and K from leafy greens.
• High in fiber, aiding digestion and promoting gut health.

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