Uttaranchal Style Garwhali Kafuli (Spinach Curry) Recipe
Uttaranchal Style Garwhali Kafuli, a traditional dish hailing from the hills of Uttaranchal, is a vibrant and hearty spinach-based curry. This dish is rich in flavors, thanks to the blend of fenugreek leaves, green chilies, and aromatic spices, creating a delightfully soothing and nutritious side dish. The recipe, often made during festive occasions or chilly evenings, pairs wonderfully with roti or rice. The addition of yogurt and rice flour helps to thicken the gravy, providing a creamy texture that complements the green leafy vegetables perfectly.
This version of Garwhali Kafuli is diabetic-friendly, offering a low-fat yet flavorful option for those looking to enjoy North Indian cuisine while maintaining healthy dietary choices. It’s simple to make and doesn’t take much time, making it a great addition to your weeknight dinner menu.
Ingredients
The beauty of this dish lies in its simplicity and the wholesome ingredients that make up its base. Here’s what you need:
| Ingredients | Quantity |
|---|---|
| Spinach Leaves (Palak) | 2 cups |
| Fenugreek Leaves (Methi) | 1 cup |
| Green Chilli (chopped) | 2 |
| Ginger (chopped) | 1 inch |
| Cumin Powder (Jeera) | 1 teaspoon |
| Turmeric Powder (Haldi) | 1/2 teaspoon |
| Coriander Powder (Dhania) | 1 teaspoon |
| Asafoetida (Hing) | 1 pinch |
| Rice Flour | 1 tablespoon |
| Curd (Yogurt, Dahi) | 1/4 cup |
| Salt | To taste |
| Sunflower Oil | For cooking |
Nutritional Information (per serving)
This recipe serves 4 people and is a low-calorie, diabetic-friendly option. Here’s the nutritional breakdown per serving:
| Nutrient | Amount per serving |
|---|---|
| Calories | ~70-80 kcal |
| Protein | 3g |
| Carbohydrates | 10g |
| Fiber | 3g |
| Fat | 3g |
| Cholesterol | 0mg |
| Sodium | 120mg |
| Potassium | 500mg |
| Vitamin A | 220% of the daily value |
| Vitamin C | 45% of the daily value |
Preparation Time
- Prep Time: 5 minutes
- Cook Time: 25 minutes
- Total Time: 30 minutes
Instructions
To prepare Uttaranchal Style Garwhali Kafuli, follow these easy steps:
-
Prepare the Vegetables:
Start by thoroughly washing the spinach leaves (palak) and fenugreek leaves (methi). After washing, chop them finely to make blending easier later. -
Cook the Greens:
In a pressure cooker, add the chopped spinach, fenugreek, green chilies, and salt, along with just a little bit of water. Pressure cook this mixture for about 2 whistles. Once done, allow the pressure to release naturally. Let the cooked greens cool down slightly. -
Blend into a Paste:
After the greens have cooled, transfer them to a grinder or blender. Blitz them until you achieve a smooth, thick paste. This green paste will form the base of the curry. -
Sauté the Aromatics:
Heat a kadai or deep pan and add sunflower oil. Once the oil heats up, add chopped ginger and let it soften and release its aroma. This will form the foundation of the dish’s flavor. -
Cook the Spinach Paste:
Add the freshly ground spinach and fenugreek paste to the kadai. Stir the mixture well to ensure it doesn’t stick to the bottom. Now, add the cumin powder, turmeric powder, coriander powder, and a pinch of asafoetida (hing). Stir the mixture well, allowing the spices to infuse into the greens. -
Make the Gravy:
In a separate bowl, mix the rice flour with 1/2 cup of water to form a smooth slurry. Slowly stir this mixture into the cooking spinach paste. This will help thicken the gravy and add a smooth consistency to the curry. Continue to cook and stir. -
Add the Yogurt:
Once the gravy begins to thicken, add the beaten curd (yogurt) to the mixture. Stir continuously to avoid curdling, ensuring the yogurt blends into the curry without separating. -
Final Touches:
Keep stirring until the gravy thickens to your desired consistency. Taste the curry and adjust salt if needed. You can also add a little more water if the curry is too thick for your liking. -
Garnish and Serve:
Finally, garnish the Garwhali Kafuli with some freshly chopped ginger for an added zing. Serve the dish hot, accompanied by Missi Roti or a Baby Corn and Carrot Subzi for a complete, satisfying meal.
Tips and Variations
- Rice Flour Substitutes: If you don’t have rice flour, you can substitute it with chickpea flour (besan) or even wheat flour, though rice flour is more traditional.
- Spice Adjustments: If you prefer your curry spicier, feel free to add more green chilies or a dash of red chili powder. For a milder version, reduce the amount of green chili.
- Vegan Option: To make this dish completely vegan, substitute the yogurt with a plant-based yogurt like soy or almond yogurt.
- Add More Greens: You can also add other leafy greens like mustard greens or collard greens in place of the fenugreek leaves for a different flavor profile.
Serving Suggestions
Uttaranchal Style Garwhali Kafuli makes a perfect side dish to pair with flatbreads like Missi Roti (spiced whole wheat roti) or Tandoori Roti. It also goes well with steamed basmati rice for a wholesome meal. For added protein, you can serve it alongside a Paneer Tikka or Chana Masala.
Conclusion
Uttaranchal Style Garwhali Kafuli is not just a dish; it’s a connection to the beautiful, rustic flavors of the hills of Uttaranchal. With its wholesome greens, delicate spices, and creamy yogurt-infused gravy, it offers a delicious way to enjoy nutritious vegetables in a rich, flavorful curry. Perfect for a diabetic-friendly meal or anyone seeking a healthy yet flavorful side dish, this recipe is sure to become a favorite on your table. Try it today and experience the essence of North Indian cuisine in your own kitchen!
Dietary Notes
- Diabetic-Friendly: With its use of fresh greens, low glycemic rice flour, and yogurt, this recipe is suitable for those managing diabetes.
- Gluten-Free: This dish is naturally gluten-free, but be cautious with certain side dishes.
- Low Calorie: A light dish, ideal for those on calorie-controlled diets.
