Harive Soppina Saaru Recipe (Karnataka Style Amaranth Leaves Cooked with Lentils)
Amaranth leaves, often referred to as “Harive Soppu” in Kannada, are a nutrient-rich superfood packed with proteins, antioxidants, and dietary fiber, making them an ideal choice for heart health. A regular inclusion of these leafy greens in our diet can offer numerous health benefits, including improved digestion and enhanced immunity. The Harive Soppina Saaru recipe is a flavorful, spicy, and tangy Karnataka-style curry that combines the goodness of amaranth leaves with split toor dal (Arhar dal) to create a heartwarming dish that is perfect for a wholesome lunch. The aromatic roasted spices, along with a tempering of garlic and curry leaves, bring a depth of flavor and texture to this simple yet delicious dish.
This curry is sure to please anyone who enjoys the bold and vibrant flavors of Karnataka cuisine. Served best with steamed rice and a side of cabbage palya, Harive Soppina Saaru is both nutritious and satisfying, making it a staple in many Karnataka households. Letโs take a closer look at how to prepare this aromatic dish.
Ingredients for Harive Soppina Saaru
| Ingredient | Quantity |
|---|---|
| Green Amaranth Leaves (Harive Soppu) | 8 sprigs, roughly chopped |
| Arhar dal (Split Toor Dal) | 1 cup, boiled |
| Tomatoes | 2, roughly chopped |
| Onion | 1, sliced |
| Garlic | 5 cloves, finely sliced |
| Turmeric powder (Haldi) | 1 tsp |
| Cumin seeds (Jeera) | 2 tsp |
| Mustard seeds (Rai/ Kadugu) | 1 tsp |
| Jaggery | ยฝ tbsp |
| Dry Red Chillies | 2 |
| Asafoetida (Hing) | ยฝ tsp |
| Curry leaves | 1 sprig |
| Oil | 1 tbsp (for tempering) |
| Salt | To taste |
For Roasting and Grinding into a Fine Paste:
| Ingredient | Quantity |
|---|---|
| Fresh coconut, grated | ยฝ cup |
| Tamarind | Small lemon-sized ball |
| Byadagi Dried Chillies | 2 |
| Dry Red Chillies | 1 |
| Cumin seeds (Jeera) | 1 tsp |
| Coriander (Dhania) Seeds | 1 tbsp |
| White Urad Dal (Split) | 2 tsp |
| Chana dal (Bengal Gram Dal) | 2 tsp |
| Whole Black Peppercorns | ยฝ tsp |
| Cinnamon Stick (Dalchini) | 1 inch |
| Cloves (Laung) | 2 |
| Oil | 1 tsp (for roasting) |
Preparation Time: 10 minutes
Cooking Time: 20 minutes
Instructions to Make Harive Soppina Saaru
-
Prepare the Dal
Begin by washing and soaking the toor dal for about 30 minutes. Once soaked, pressure cook the dal with 2 cloves of garlic, turmeric powder, and cumin seeds for about 3 whistles, until the dal is soft. Once the dal is cooked, whisk it with a ladle to achieve a smooth consistency. -
Cook Amaranth and Tomatoes
Add the chopped tomatoes and amaranth leaves to the cooked dal and cook for another whistle in the pressure cooker. This will help the tomatoes soften and the amaranth leaves blend into the dal. -
Roast and Grind the Masala
In a small pan, heat a little oil and begin roasting the following ingredients until aromatic: Byadagi dried chillies, dry red chillies, cumin seeds, coriander seeds, white urad dal, chana dal, black peppercorns, cinnamon stick, and cloves. Once roasted, let them cool.
In a mixer grinder, blend the roasted ingredients with grated coconut and tamarind into a fine paste, adding a little water to achieve the desired consistency. -
Combine Masala with Dal
Add the ground masala paste to the dal and amaranth mixture. Add enough water to adjust the consistency of the curry to your liking. Stir in jaggery and season with salt. Let the curry simmer for 10 minutes to allow the flavors to meld together. -
Prepare the Tadka (Tempering)
In a small tadka pan, heat the oil. Add the mustard seeds and cumin seeds and allow them to splutter. Then, add the dry red chilli and curry leaves, letting them crackle. Add the finely sliced garlic and sautรฉ until it turns golden and crisp. Finally, add the sliced onion and sautรฉ until it becomes brown and caramelized. -
Finish the Saaru
Pour the prepared tempering over the simmering dal and amaranth curry. Stir well to combine all the flavors. -
Serve
Serve the Harive Soppina Saaru hot, along with steamed rice and a side of cabbage palya for a complete, satisfying meal.
Allergen Information
This recipe contains coconut and urad dal (split black gram), which may be allergens for some individuals. Ensure that you check for specific allergies before preparing this dish.
Dietary Preferences
- Vegetarian
- Gluten-free (provided no gluten-based ingredients are added during preparation)
- Dairy-free
Cooking Tips and Advice
- Amaranth Leaves: You can easily find fresh amaranth leaves in most Indian grocery stores, but if unavailable, you can substitute them with other leafy greens like spinach or fenugreek (methi).
- Tamarind: The tangy flavor from tamarind is essential for the authentic taste of this dish. If fresh tamarind is not available, you can use tamarind paste or concentrate as a substitute.
- Adjust Spice Levels: The Byadagi dried chillies add a moderate level of heat to this curry. If you prefer a spicier version, you can increase the number of dried red chillies, or even add a few green chillies during the tempering.
- Roasting the Spices: Donโt rush the roasting of the spices. Roasting them until fragrant enhances their flavors and adds depth to the curry.
Conclusion
The Harive Soppina Saaru recipe brings together the goodness of nutrient-packed amaranth leaves with the earthy flavors of split toor dal, making it a wholesome dish for any occasion. With its balance of spice, tang, and sweetness, it’s an ideal curry to serve with steamed rice for a satisfying meal. The freshly roasted and ground masala elevates the dish to another level, creating a flavorful experience with every bite. So, gather your ingredients and take a step toward making this flavorful, heart-healthy curry a regular in your kitchen!
Enjoy this delightful Karnataka-style curry with your loved ones and embrace the flavors of South India!
