Puttu Kadala is a traditional South Indian dish, particularly popular in the state of Kerala (Southernmost state of India). It consists of steamed rice flour cakes called “puttu” in Malayalam, served with a spicy black /white chickpea curry (kadala). Its known for its nutritional benefits and delicious flavor.
Versatile Meal Option:
- Puttu Kadala Curry can be enjoyed at any meal—breakfast, lunch, or dinner—making it a versatile addition to your diet. It pairs well with various accompaniments like banana or papad for added flavor and nutrition
Here are some key advantages of incorporating this dish into your diet:
Nutritional Benefits of Puttu Kadala Curry
- High in Protein:
The primary ingredient, black/white chana, is rich in protein, making it an excellent choice for vegetarians and those looking to increase their protein intake. A serving of kadala curry can significantly contribute to daily protein needs, promoting muscle health and satiety
- Rich in Dietary Fiber:
- Both puttu and kadala curry are high in dietary fiber, which aids digestion, helps maintain bowel health, and can assist in weight management by keeping you feeling full longer.
- Packed with Essential Vitamins and Minerals:
- This dish contains a variety of essential nutrients including folic acid, B vitamins, iron, magnesium, phosphorus, potassium, and zinc. These nutrients support various bodily functions such as energy production, immune function, and bone health.
- Supports Heart Health:
- The ingredients used in kadala curry, particularly black chana and spices like turmeric, can help lower cholesterol levels and improve heart health. The fiber content also contributes to cardiovascular benefits by helping to regulate blood pressure
- Aids in Weight Management:
- The combination of high protein and fiber can help control appetite and reduce overall calorie intake, making it beneficial for those looking to lose or maintain weight.
- Boosts Immunity:
- The antioxidants present in the spices used (like turmeric) and the nutrients from black chana can enhance the immune system’s function, helping the body fight off infections more effectively.
- Promotes Healthy Digestion:
- The fiber content not only aids digestion but also helps prevent constipation. Additionally, spices like fennel used in the curry can further enhance digestive health.
Benefits Supporting Weight Loss
- High Protein Content:
- Rich in Dietary Fiber:
- Low Caloric Density:
- A serving of Kadala Curry contains about 226 calories, making it a relatively low-calorie meal option that provides essential nutrients without excessive calories1. This allows for a nutritious meal that fits well within a calorie-controlled diet.
- Balanced Nutrients:
- The combination of carbohydrates from puttu and protein from kadala creates a balanced meal that supports sustained energy levels without spikes in blood sugar. This balance helps maintain energy throughout the day and reduces the likelihood of energy crashes that can lead to snacking
- Healthy Fats:
- When prepared with coconut or minimal oil, Kadala Curry provides healthy fats that can enhance flavor while also contributing to satiety. Healthy fats are important for overall health and can help keep hunger at bay2
- Nutrient-Dense Ingredients:
- Promotes Healthy Eating Habits:
- Consuming traditional meals like puttu and kadala curry encourages mindful eating practices. The preparation and enjoyment of such dishes can foster a healthier relationship with food, leading to better dietary choices overall
Consuming traditional meals like puttu and kadala curry encourages mindful eating practices. The preparation and enjoyment of such dishes can foster a healthier relationship with food, leading to better dietary choices overall. Here’s how you can make it:
Preparation of Puttu
Ingredients:
- 1 cup Puttu Flour (Coarse rice flour)
- 1/3 cup Water (or as required)
- 1/3 teaspoon Salt (or as required)
- 1/2 cup Coconut (fresh, grated)
- 3 cups Water (for steaming)
- Salt to taste
Homemade Rice flour (Puttu): Making rice flour at home is simple and can be done with just a few steps. Here’s how you can do it:
Ingredients:
Instructions:
- 3 cups Rice (any variety, but typically white rice is used, Half steamed rice gives soft puttu)
- Measure 3 cups of half steamed rice and rinse it thoroughly under cold water until the water runs clear. This removes excess starch.
- Soak the Rice:
- Place the rinsed rice in a large bowl and cover it with water. Let it soak for about 4 hours. Soaking helps to soften the rice, making it easier to grind.
- Drain and Dry the Rice:
- After soaking, drain the rice in a colander and let it sit for about 10-15 minutes to remove excess water.
- Spread the drained rice on a clean kitchen towel or paper towels in a single layer. Allow it to air dry for about 30 minutes to 1 hour. The rice should still be slightly damp but not wet or too dry.
Grind the Rice:
- Using a high-speed blender, food processor, or a grain mill, grind the rice in small batches in a mixer. Grind until you achieve a powdery texture. If your blender or processor isn’t very powerful, it might take a bit longer to get a rough semolina (Rava) texture rice flour.
Sift the ground rice flour using a fine-mesh sieve to remove any larger particles. You can re-grind the larger particles until you achieve a coarse flour.
For Kadala Curry:
- Black Chickpeas (Kala Chana): 1 cup (soaked overnight)
- Coconut Oil: 2 tablespoons
- Mustard Seeds: 1 teaspoon
- Dried Red Chili: 1 (broken)
- Curry Leaves: A few
- Shallots: 5 (finely chopped) (Optional)
- Ginger: 1-inch piece (grated)
- Garlic: 5 cloves (minced)(Optional)
- Green Chilies: 2 (slit)
- Tomato: 1 (chopped)
- Turmeric Powder: 1/2 teaspoon
- Coriander Powder: 1 teaspoon
- Garam Masala: 1/2 teaspoon
- Salt: To taste
- Water: As needed
Instructions:
Preparing Puttu:
- Mix the Ingredients:
- In a mixing bowl, combine the coarse rice flour with salt. Gradually add water while mixing until the mixture reaches a crumbly texture that holds its shape when pressed.
- Layering in Puttu Maker:
- In the puttu maker, add a layer of grated coconut at the bottom. Follow it with a layer of the rice flour mixture. Alternate layers of coconut and flour until the puttu maker is filled, finishing with coconut on top.
Preparing Kadala Curry:
- Steaming:
- Place the puttu maker over boiling water in a steamer or pressure cooker (without the whistle). Steam for about 5–7 minutes or until steam escapes through the holes, indicating that the puttu is cooked.
- Serve:
- Carefully remove the puttu from the maker and serve it hot on a plate.
- Cook the Chickpeas:
- Drain and rinse the soaked black chickpeas. In a pressure cooker, add them with enough water and cook for about 3–4 whistles or until tender. Set aside.
- Make the Curry Base:
- In a large pan, heat coconut oil over medium heat. Add mustard seeds and let them splutter. Then add broken red chili and curry leaves.
- Sauté Aromatics:
- Add chopped shallots (Optional), ginger, garlic (Optional), Curry leaves and green chilies to the pan. Sauté until the ingredients turn translucent.
- Add Spices and Tomato:
- Stir in turmeric powder, coriander powder, and chopped tomato. Cook until the tomatoes soften.
- Sprinkle garam masala
For best taste:
- 3 Tbs grated coconut
- 2-3 garlic cloves (Optional)
- 1 tablespoon coriander seeds (Dhania)
- 1 dry roasted red chili
- 1 teaspoon tamarind paste
- Salt to taste
- Water as needed
Instructions:
- In a mixer, combine grated coconut, garlic(Optional), coriander seeds, roasted red chili, tamarind paste, salt, 3 spoons full of cooked brown chickpeas and water.
- Blend until smooth
- Add the mixture to the curry, cover it with a lid and let it simmer for another 10 minutes and the kadala curry is ready with puttu.
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