Kale and Chickpea Curry (Sholay Saag)
Spice Level: Medium
Prep Time: 5 minutes
Cook Time: 25 minutes
Serves: 4
Dietary Info: Vegetarian
Views: 221,740
Rating: 3.6/5
Number of Votes: 248
Introduction
Sholay Saag, also known as Kale and Chickpea Curry, is a hearty and wholesome dish bursting with flavors from the Indian subcontinent. This recipe combines the earthy richness of chickpeas with the vibrant, slightly bitter taste of kale, all cooked in a fragrant, spiced masala sauce. The dish has its roots in traditional Indian cooking and is typically served with soft poori (fried bread) and a dollop of fresh plain yogurt. Its medium spice level and fresh ingredients make it a delicious option for both weeknight dinners and special occasions. Whether you’re a seasoned home cook or a beginner, this dish offers an easy-to-follow recipe that will leave your taste buds delighted.
Ingredients
| Ingredient | Quantity |
|---|---|
| Rapeseed oil | 1-2 tbsp |
| Mustard seeds | ½ tsp |
| Cumin seeds | 1 tsp |
| Onion (large, diced) | 1 |
| Garlic cloves (crushed) | 4 |
| Plum tomatoes or tinned tomatoes | 4 tomatoes or 200g |
| Chickpeas (drained and rinsed) | 800g or 2 tins |
| Salt (or to taste) | 1 tsp |
| Coriander seeds (crushed) | 1 heaped tsp |
| Green chilli (chopped) | 1 |
| Red chilli powder | 1 tsp |
| Turmeric | 1 tsp |
| Kale (chopped) | 200g |
| Green chilli (sliced, for garnish) | 1 |
Allergen Information
This dish is vegetarian and does not contain any dairy or gluten in its basic preparation. However, for those with specific allergies, make sure to check the ingredient labels for potential traces of allergens like mustard and chickpeas.
Dietary Preferences
This recipe is suitable for vegetarians and vegan diets, assuming no dairy is used for garnishing. It is also gluten-free, making it a perfect choice for those avoiding gluten. For a more balanced meal, it pairs beautifully with a side of rice or flatbreads like poori or chapati.
Instructions
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Heat the Oil: Begin by heating rapeseed oil in a lidded pan over medium heat. Once hot, add the mustard seeds, followed by cumin seeds. Allow them to sizzle and pop for about a minute, releasing their aromatic fragrance.
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Sauté the Onions: Add the diced onions to the pan and fry for approximately 15 minutes until they start to brown and soften. This step is essential to build the flavor base for your curry. Once the onions are golden, add the crushed garlic and sauté for an additional 4 minutes.
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Cook the Tomatoes: Stir in the chopped plum tomatoes or tinned tomatoes. Let them cook for a few minutes, allowing them to soften and break down. If needed, add a little water to help the tomatoes cook down into a mushy consistency.
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Add the Spices: Once the tomatoes have softened, add the crushed coriander seeds, chopped green chilli, red chilli powder, turmeric, and salt. Stir everything together and cook gently over medium heat for about 10 minutes. The tomatoes will break down, forming a thick masala sauce.
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Thicken the Sauce: If the sauce seems too thin, increase the heat slightly to help thicken it to your desired consistency.
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Add Chickpeas: Stir in the drained chickpeas, ensuring they are well coated with the masala. Pour in a splash of water to help the chickpeas cook through. Allow the mixture to simmer for 5 minutes.
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Incorporate the Kale: Slowly add the chopped kale to the pan, a handful at a time, stirring it into the sauce between additions. Let the kale cook for about 5 minutes, until it becomes soft and tender, blending perfectly with the spices.
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Garnish and Serve: Top the dish with sliced green chilli for a fresh, fiery kick. Serve your kale and chickpea curry with freshly made poori or chapati, and a side of plain yogurt to balance the heat.
Nutritional Information (per serving)
| Nutrient | Amount |
|---|---|
| Calories | 280 kcal |
| Protein | 11 g |
| Carbohydrates | 45 g |
| Dietary Fiber | 10 g |
| Fat | 8 g |
| Saturated Fat | 1 g |
| Sodium | 500 mg |
| Potassium | 700 mg |
Advice and Tips
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Adjust the Spice Level: If you prefer a milder curry, reduce the quantity of red chilli powder and green chilli. For a spicier kick, increase the number of chillies or add a dash of cayenne pepper.
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Kale Texture: Kale is the star of this dish, but it can sometimes be tough if not properly cooked. Be sure to cook it until it is tender and well incorporated into the curry for the best texture.
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Serving Suggestions: Pair this curry with a cooling side of plain yogurt or a fresh cucumber salad to counterbalance the spices. A side of warm, soft poori is ideal for scooping up the curry and soaking up all the flavorful sauce.
Conclusion
Kale and Chickpea Curry (Sholay Saag) is an inviting dish that combines rich, savory chickpeas with the nutrient-packed goodness of kale. The fragrant masala sauce and perfectly balanced spices create an unforgettable flavor profile that will have your guests asking for seconds. This recipe is not only a crowd-pleaser but also a great way to incorporate more plant-based meals into your diet. With simple ingredients and a short cooking time, it’s a perfect option for busy weeknights or weekend dinners with friends and family. Try it today and enjoy a comforting, nutritious meal that bursts with flavor!
