Mangalorean Kadle Manoli Recipe - Tindora Kala Chana Sabzi
The Mangalorean Kadle Manoli Recipe is a perfect combination of kala chana and tindora that is tossed with ground Kundapur Taal Masala Powder to create this tasty diabetic friendly dish.
Mangalorean Kadle Manoli Recipe is a divine combination of black chickpeas and Ivy Gourd also known as tindora or dondakkai that is tossed with lots of coconut and homemade spice blend.
The amzing flavour and taste of the Kadle Manoli comes from from two main things which is the roasting of the coconut with onions till it becomes golden brown and the use of Kundapura spice mix.
Did you know: Kala Chana is rich in fiber and provides 13 grams of dietary fiber. A high-fiber diet lowers your cholesterol levels and helps prevent constipation. Fiber also helps regulate blood sugar levels in people suffering from diabetes. Kala Chana is also rich in calcium and iron. The vitamin C in kala chana helps improve the absorption of iron in the blood.
Did you know: Tendli is another super vegetable which is very common across indian diets. Its is a rich source of carbohydrates. A recent study found that Tendli/Ivy gourd has the high levels of potassium, phosphorous, iron, magnesium, zinc and selenium.
Traditional Indian ayurvedic medicine uses tendli to purify blood tissue, enhance digestion and stimulate the liver. In addition, Ivy gourd is also known for its antioxidant content and it has been used in ayurveda for centuries as an anti-bacterial and anti-triglyceride agent.
If you are looking for more Mangalorean Recipes here are some that you can try and make for lunch or dinner.
- 1 cup Kala Chana (Brown Chickpeas) , soaked for 4 hours
- 300 grams Tindora (Dondakaya/ Kovakkai) , cut length wise
- 4 cloves Garlic
- 1 teaspoon Mustard seeds (Rai/ Kadugu)
- 1 sprig Curry leaves
- 1 Onion , chopped
- 1/4 cup Fresh coconut , grated
- 1 tablespoon Jaggery
- Oil , for cooking
- Salt , to taste Kundapura Taal Masala Powder
- 3 Dry Red Chillies
- 1 tablespoon Coriander (Dhania) Seeds
- 1/4 teaspoon Methi Seeds (Fenugreek Seeds)
- 1/2 teaspoon Whole Black Peppercorns
- 1 teaspoon Cumin seeds (Jeera)
- 4 cloves Garlic
How to make Mangalorean Kadle Manoli Recipe - Tindora Kala Chana Sabzi
To begin making the Mangalorean Bunt Style Kadle Manoli recipe, we will first make the Kundapura Taal Masala powder.
Into a small pan; add the dry red chillies, coriander seeds, cumin seeds, black pepper corns, methi seeds, turmeric powder and garlic. Roast all of them over medium heat until the garlic gets a golden brown roasted colour. Let it cool.
Once cooled add this roasted Kundapura Taal Masala ingredients into the mixer grinder and blend to make a coarse powder. Keep this Kundapura Taal Masala powder aside.
Add the soaked kala chana into the pressure cooker and cook along with 2 cups of water, salt and pressure cook it for 20 minutes until the chickpeas are done.
Once done, allow the pressure to release naturally. Drain the excess water from the Kadle and keep aside. You can use the water to make rasam or soups later.
The next step is to cook the Manoli/ Tindora
Add the tindora into the pressure cooker, add 3 tablespoons water and pressure cook for 2 whistle. Release the pressure immediately to avoid over cooking.
Heat a sauce pan with oil, add mustard seeds and allow it to crackle. Add the curry leaves, garlic and onions and saute until the onions soften.
Once the onions soften, add the grated coconut and saute well so that they turn light brown.
Once that is done, add the ground spice mixture, the steamed Manoli and the cooked Kadle . Add salt and adjust according to taste.
Stir well to combine and cover the pan and allow the Kadle Manoli to absorb all the spices by cooking it for 4 to 5 minutes. Once done, turn off the heat and serve the Kadle Manoli hot.
Add the cooked chickpeas and check for salt, adjust it according to your palate and saute for 5 more minutes and turn off the heat.