Keerai Karamani Kuzhambu (Palak Lobia Curry)
This South Indian delicacy is a delicious, nutritious curry made with black-eyed beans (lobia) and fresh spinach, known as palak. It’s flavored with a rich coconut masala and tempered with aromatic spices, making it a perfect diabetic-friendly lunch option.
Ingredients
| Ingredient | Quantity |
|---|---|
| Coriander Seeds (Dhania) | 1 tablespoon |
| Dry Red Chillies | 4 |
| Cumin Seeds (Jeera) | 1/2 teaspoon |
| Methi Seeds (Fenugreek Seeds) | 1/2 teaspoon |
| Black Peppercorns | 1 teaspoon |
| Fresh Coconut | 1/2 cup |
| Tamarind (soaked in water) | 30 grams |
| Black Eyed Beans (Lobia, soaked for 4 hours) | 1 cup |
| Turmeric Powder (Haldi) | 1/4 teaspoon |
| Coconut Oil | 1 teaspoon |
| Pearl Onions (Sambar Onions, quartered) | 1/4 cup |
| Salt | To taste |
| Spinach Leaves (Palak, roughly chopped) | 100 grams |
| Coconut Oil (for tempering) | 1 teaspoon |
| Mustard Seeds | 1/2 teaspoon |
| Dry Red Chillies (for tempering) | 2 |
| Curry Leaves | 2 sprigs |
| Garlic (sliced) | 2 cloves |
Preparation Time:
- 10 minutes
Cooking Time:
- 20 minutes
Total Time:
- 30 minutes
Servings:
- 4
Cuisine:
- South Indian
Course:
- Lunch
Diet:
- Diabetic Friendly
Instructions
Step 1: Prepare Ingredients
- Start by prepping all your ingredients. Soak the black-eyed beans (lobia) for 4 hours before cooking. Wash the spinach leaves (palak) thoroughly and roughly chop them.
Step 2: Cook Black-Eyed Beans
- In a pressure cooker, add the soaked lobia, 2 cups of water, salt, and turmeric powder. Close the lid and cook on medium heat for 5 whistles or for about 20 minutes, until the beans are soft and fully cooked. Set aside.
Step 3: Roast the Spices
- In a dry pan, roast the coriander seeds, cumin seeds, methi seeds, red chillies, and black peppercorns on low heat for about a minute until they release a fragrant aroma.
- Add the fresh coconut to the pan and roast for another 30 seconds, then turn off the heat. Allow this spice mixture to cool down a little before grinding.
Step 4: Grind the Coconut Masala
- Once the roasted spices have cooled, transfer them to a mixer grinder along with the soaked tamarind. Add just a little water to help blend everything into a smooth paste. Set this masala paste aside.
Step 5: Sauté the Onion and Add Masala
- In a large saucepan, heat 1 teaspoon of coconut oil over medium heat. Add the pearl onions and sauté them for about a minute until they soften.
- Add the curry leaves and stir for a few more seconds to release their fragrance.
Step 6: Combine and Boil
- Add the coconut masala paste to the pan along with the cooked black-eyed beans. Stir well to combine everything, adding salt to taste.
- If the curry looks too thick, you can add a little water to reach your desired consistency. Let it boil briskly for about 3-4 minutes, then check for seasoning and adjust salt as needed.
Step 7: Prepare the Tadka
- For the final tempering (tadka), heat 1 teaspoon of coconut oil in a small pan over medium heat.
- Add the mustard seeds and dry red chillies. Allow the mustard seeds to crackle, and then add the sliced garlic. Sauté the garlic until it turns golden brown, then turn off the heat.
Step 8: Serve
- Transfer the hot Keerai Karamani Kuzhambu to a serving bowl and pour the prepared tadka over the top. Serve hot.
Serving Suggestions
Serve this flavorful Palak Lobia Curry with some nutritious sides like Pavakkai Poriyal (bitter gourd stir-fry), Drumstick Leaves Ragi Roti, and Burani Raita for a wholesome, high-protein, diabetic-friendly meal.
Tips and Variations
- Black Eyed Beans: Ensure you soak the beans for at least 4 hours to make them tender and cook faster.
- Spinach: You can adjust the amount of spinach according to your preference. Feel free to add more greens for added nutrition.
- Coconut: Fresh coconut adds a rich flavor to the curry, but if unavailable, you can use desiccated coconut.
- Spices: Adjust the spice levels by increasing or reducing the number of dry red chillies and black peppercorns in the masala.
This Keerai Karamani Kuzhambu recipe is a perfect blend of protein-packed black-eyed beans, aromatic spices, and fresh greens, making it a nutritious and flavorful option for those following a diabetic-friendly diet. Enjoy the vibrant and healthy flavors of South India with this simple, hearty curry!
