This wealthy, flavorful Indian Konkani curry is filled with protein from lentils (dal) and soy curls that bake in a scrumptious Konkani rooster curry sauce seasoned with cumin, coriander, Kashmiri chili, cinnamon, black pepper and coconut. 2 steps 1 pan casserole. Gluten-free
Konkani delicacies is a delicacies from the coastal area of western India. It has its personal set of flavors and sauces in addition to sub-cuisines or cuisines that originated from it after which modified with affect. Goan delicacies and Malvani delicacies, costal Karnataka delicacies and extra fall in these classes. Coconut in varied varieties, cumin, coriander, clove, cinnamon, black pepper are sometimes seen in Konkani recipes.
I had a model of Konkani rooster masala from method again round my first guide. I simplified it and modified it to make it a 2 step baked model and use the bottom sauce with lentils and soycurls!
I additionally transformed the dish right into a casserole so it’s simpler to prepare dinner and also you don’t have to make use of many pans or stand round sautéing within the kitchen. I take advantage of a pair not spices for the normal taste. There’s loads of overs taste, so even in case you are lacking a spice or two, it’s going to work out superb.
The 2 proteins make this a nutritious excessive protein curry that you simply serve with quinoa or entire grain bread for much more protein! You may omit the soy curls and use chickpeas or extra lentils to make it soy-free. the sauce is totally scrumptious and you’ll prepare dinner it in a pan or bake it, after which use whichever protein you want with it!
Why You’ll Love Konkani Dal Curry
- flavorful curry sauce with tender lentils and toothsome soy curls
- simple to make in a single pan within the oven, as a substitute of three to 4 pans on the stovetop!
- simply 2 steps!
- protein packed
- gluten-free and nut-free.
Extra Indian Casserole Recipes
For the opposite sauce elements:
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In a 9×13-inch or bigger baking dish and add the oil. Unfold the oil round and add the onions, ginger and garlic, and a great pinch of salt.
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Preheat the oven to 400º F (205º C).
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In a small bowl mix all of the spices and sprinkle half the spice combine on the onion combination and blend very well. Place the baking dish within the oven and bake for quarter-hour or till the onion begins to show translucent.
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Take away the baking dish from the oven and add the shredded coconut to the baking dish whereas it’s scorching and blend and let sit for 1 minute. The coconut will get aromatic and toasted.
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Add the reserved spices, cilantro, salt, lentils, soy curls, greens, inventory, and 1 cup coconut milk, and blend very well. Even the combination out and canopy the baking dish with parchment and place it again into the oven. Bake for 40-45 minutes. Relying in your lentils, they is perhaps performed on the 35-minute mark or on the 50-minute mark relying on the kind and age of the lentils.
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As soon as the lentils are cooked to your choice, take away the baking dish from the oven. Combine very well. Style and modify salt and taste rigorously. Add extra heat coconut milk(so the baking dish doesn’t break because of the temperature distinction) or non-dairy cream at this level as a result of the lentils and soycurls could have absorbed lots of the liquid.
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Garnish with cilantro, lemon juice, and pepper flakes, and serve. You too can drizzle some non-dairy cream on prime . Serve with some flatbread, garlic naan, sourdough or rice.
This recipe incorporates coconut and soy. It’s gluten-free and doesn’t comprise every other nuts.
To make it Soyfree: use extra lentils or cooked chickpeas as a substitute of soycurls. Be certain that to make use of Soyfree non dairy cream
To make it coconut-free: use a unique non dairy milk or use water or Inventory. Fold in some non dairy cream or cashew cream or non dairy yogurt in the long run.
To make it in a saucepan: Add oil to a big saucepan over medium warmth. Add the onion, ginger, garlic and half the spices and prepare dinner for 8-10 minutes, stirring sometimes. Add in coconut and roast for a minute. Then add the remainder of the elements as talked about. Use 3.5 cup of inventory and partially cowl and prepare dinner for 35-45 minutes or till the lentils are cooked to choice .
To make it in Instantaneous pot: Cook dinner the primary 2 steps on saute mode as talked about beneath saucepan. After the coconut is toasted, Add the lentils soycurls and remainder of the elements and a couple of.5 cups inventory as a substitute. Combine effectively and stress prepare dinner 12-16 minutes (relying in your choice of lentil texture. Much less for extra toothsome lentils and extra for extra Dal like mushy lentils)
Energy: 308kcal, Carbohydrates: 41g, Protein: 19g, Fats: 8g, Saturated Fats: 5g, Polyunsaturated Fats: 1g, Monounsaturated Fats: 2g, Sodium: 515mg, Potassium: 631mg, Fiber: 18g, Sugar: 5g, Vitamin A: 2757IU, Vitamin C: 16mg, Calcium: 124mg, Iron: 6mg
Diet data is robotically calculated, so ought to solely be used as an approximation.
Elements and Substitutions
- oil – To grease the pan and prepare dinner the aromatics.
- aromatics – Onion, garlic, and ginger are the primary layer of taste on this casserole.
- spices – Kashmiri chili powder, black pepper, coriander, cumin, cinnamon, cloves, mustard, and nutmeg add the second taste layer.
- shredded coconut – Provides texture and taste to the sauce.
- cilantro – Provides a lot recent taste! You’re including it to the sauce and utilizing it as a garnish, although it’s optionally available.
- dry lentils – For protein. They are going to prepare dinner up proper within the baking pan!
- soy curls – Add a lot nice texture! In case you don’t like soy curls, use extra lentils or use cooked chickpeas.
- greens – For texture and taste. Use your favourite veggies!
- water – To prepare dinner the lentils.
- coconut milk – To prepare dinner the lentils and add creaminess to the Konkani curry sauce.
- garnishes – Cilantro, lemon juice, and pepper flakes end this dish.
Ideas
- In case your coconut flakes are giant, pulse them within the blender or meals processor till you could have a rough meal.
- In case you add extra coconut milk on the finish, be sure that it’s not chilly, as a result of including chilly liquid to a scorching pan may cause the pan to crack.
How one can Make Konkani Curry Casserole
In a 9-by-13-inch or bigger baking dish and add the oil. Unfold the oil round and add the onions, ginger and garlic, and a great pinch of salt.
Preheat the oven to 400º F (205º C).
In a small bowl mix all of the spices and sprinkle half the spice combine on the onion combination and blend very well.
Place the baking dish within the oven and bake for 10 to fifteen minutes or till the onion begins to show translucent.
Take away the baking dish from the oven and add the shredded coconut to the baking dish whereas it’s scorching and blend very well and let sit for a minute. The coconut will get aromatic and toasted.
Add the remainder of the spices, cilantro, salt, lentils, soy curls, greens, broth, and coconut milk, and blend very well. Even the combination out and canopy the baking dish with parchment and place it again into the oven.
Bake for 40 to 45 minutes. Relying in your lentils, they is perhaps performed on the 35-minute mark or on the 50-minute mark relying on the kind and age of the lentils.
As soon as the lentils are cooked to your choice, take away the baking dish from the oven. Combine very well.
Style and modify salt and taste rigorously. Add extra heat (so the baking dish doesn’t break because of the temperature distinction) coconut milk or non-dairy milk at this level as a result of the lentils could have thickened fairly a bit.
Garnish with cilantro, lemon juice, and pepper flakes, and serve. You too can drizzle some non-dairy cream on prime earlier than serving it with some flatbread or rice.
Continuously Requested Questions
The Konkan coast is a very fertile a part of western India. It incorporates lots of onion, recent coconut, and regional spices.
This Konkani curry incorporates coconut and soy. It’s gluten-free and doesn’t comprise every other nuts.
To make it Soyfree: use extra lentils or cooked chickpeas as a substitute of soycurls. Be certain that to make use of Soyfree non dairy cream
To make it coconut free: use a unique non dairy milk or use water or Inventory. Fold in some non dairy cream or cashew cream or non dairy yogurt in the long run.
