4.7 from 42 votes
Kale Chana Dal Stir Fry
A one-pot kale and split chickpeas stir fry, made in Instant Pot or Pressure Cooker.
Prep Time
1 hr
Cook Time
20 mins
Total Time
1 hr 20 mins
Servings:
3
Calories:
215 kcal
Course:
Main Course
Cuisine:
Indian
Ingredients
- 1/2 cup chickpeas washed (125 ml, split, aka Chana dal
- 1/2 lb kale or Kale leaves chopped, baby leaves
- 1 tablespoon neutral cooking oil generic cooking oil
- 1/2 onion large sliced
- 5 cloves garlic
- 2 red chili pepper sliced, or green chili pepper
- 1/2 teaspoon mustard seeds aka rai
- 1 teaspoon dry mango powder aka amchur
- 1/8 cup water
Spices
- 2 teaspoon coriander powder dhaniya powder
- 1/2 teaspoon salt
- 1/2 teaspoon cayenne pepper or red chili powder
- 1/4 teaspoon turmeric powder ground, aka Haldi powder
Instructions
- Soak the chana dal for 1 hours or more. When ready to cook, drain the water and keep it aside.
- Start the instant pot in sauté mode and heat oil in it. Add mustard seeds, garlic and red chili.
- When the garlic turns golden brown, add in the chopped onions and let them cook for 4 minutes. Keep stirring at regular intervals.
- Add the chana dal and spices. Mix and sauté for 2 minutes.
- Add the chopped kale leaves and mix well. Add 1/8 cup water.
- Change instant pot setting to manual mode for 3 minutes with vent in sealing position. When the instant pot beeps, quick release the pressure manually.
- Add dry mango powder. Turn instant pot on sauté and cook further if there is any extra water to get desired consistency. Stir frequently.
- Kale chana dal stir fry is ready. Serve with hot roti or paratha.
Cup of Yum
Notes
- Soaking chana dal for 1+ hours is required, otherwise it can remain uncooked as the kale gets cooked quickly.
- This same stir fry can be made with spinach leaves.
- If you don't have dry mango powder, replace with 1 tablespoon of lemon juice.
Nutrition Information
Calories
215kcal
(11%)
Carbohydrates
33g
(11%)
Protein
9g
(18%)
Fat
6g
(9%)
Sodium
429mg
(18%)
Potassium
532mg
(11%)
Fiber
8g
(32%)
Sugar
3g
(6%)
Vitamin A
7995IU
(160%)
Vitamin C
139mg
(154%)
Calcium
189mg
(19%)
Iron
3mg
(17%)
Nutrition Facts
Serving: 3 Serving
Amount Per Serving
Calories 215
% Daily Value*
| Calories | 215kcal | 11% |
| Carbohydrates | 33g | 11% |
| Protein | 9g | 18% |
| Fat | 6g | 9% |
| Sodium | 429mg | 18% |
| Potassium | 532mg | 11% |
| Fiber | 8g | 32% |
| Sugar | 3g | 6% |
| Vitamin A | 7995IU | 160% |
| Vitamin C | 139mg | 154% |
| Calcium | 189mg | 19% |
| Iron | 3mg | 17% |
* Percent Daily Values are based on a 2,000 calorie diet.