This wealthy, flavorful Indian Konkani curry is full of protein from lentils (dal) and soy curls that bake in a scrumptious Konkani hen curry sauce seasoned with cumin, coriander, Kashmiri chili, cinnamon, black pepper and coconut. 2 steps 1 pan casserole. Gluten-free
Konkani is a delicacies from the coastal area of western India. It has its personal set of flavors and sauce in addition to sub-cuisines or cuisines that originated from it after which modified with influences from varied elements. Goan delicacies and Malvani 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 hen masala from method again round my first e-book. 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 cook dinner and also you don’t have to make use of many pans or stand round sautéing within the kitchen.
You’ll be able to omit the soy curls and use chickpeas or extra lentils to make it soy-free. The 2 proteins make this a nutritious excessive protein curry that you just serve with quinoa or entire grain bread for much more protein! the sauce is totally scrumptious and you may cook 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
- straightforward to make in a single pan within the oven, as an alternative of three to 4 pans on the stovetop
- protein packed
- gluten-free and nut-free.
Extra Indian Casserole Recipes
For the opposite sauce components:
Forestall your display from going darkish
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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 very good 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 sizzling 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, broth, 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 likely to be finished on the 35-minute mark or on the 50-minute mark relying on the sort and age of the lentils.
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As soon as the lentils are cooked to your desire, take away the baking dish from the oven. Combine very well. Style and alter salt and taste fastidiously. 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 a variety of the liquid.
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Garnish with cilantro, lemon juice, and pepper flakes, and serve. You can too drizzle some non-dairy cream on high . Serve with some flatbread, garlic naan, sourdough or rice.
This recipe accommodates coconut and soy. It’s gluten-free and doesn’t comprise another nuts.
To make it Soyfree: use extra lentils or cooked chickpeas as an alternative of soycurls. Make certain 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 cook dinner for 8-10 minutes, stirring sometimes. Then add the remainder of the components as talked about. Add 1/2 cup extra of inventory and partially cowl and cook dinner for 35-45 minutes or till the lentils are cooked to desire .
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
Vitamin data is robotically calculated, so ought to solely be used as an approximation.
Elements and Substitutions
- oil – To grease the pan and cook 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 contemporary taste! You’re including it to the sauce and utilizing it as a garnish, although it’s optionally available.
- dry lentils – For protein. They’ll cook dinner up proper within the baking pan!
- soy curls – Add a lot nice texture! When you don’t like soy curls, use extra lentils or use cooked chickpeas.
- greens – For texture and taste. Use your favourite veggies!
- water – To cook dinner the lentils.
- coconut milk – To cook 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 massive, pulse them within the blender or meals processor till you’ve a rough meal.
- When you add extra coconut milk on the finish, ensure it’s not chilly, as a result of including chilly liquid to a sizzling pan may cause the pan to crack.
How you 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 very good 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 sizzling 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 likely to be finished on the 35-minute mark or on the 50-minute mark relying on the sort and age of the lentils.
As soon as the lentils are cooked to your desire, take away the baking dish from the oven. Combine very well.
Style and alter salt and taste fastidiously. 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 can too drizzle some non-dairy cream on high earlier than serving it with some flatbread or rice.
Ceaselessly Requested Questions
The Konkan coast is a very fertile a part of western India. It incorporates a variety of onion, contemporary coconut, and regional spices.
This Konkani curry accommodates coconut and soy. It’s gluten-free and doesn’t comprise another nuts.
To make it Soyfree: use extra lentils or cooked chickpeas as an alternative of soycurls. Make certain 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.
