Jul 022012

Kale, Swiss Chard, Broccoli all belong to the same cruciferous vegetable family and are supposed to be healthy. Somehow the word “healthy” is not my kid’s favorite word and they would happily take it away from the English dictionary if they have the power to do so. The ordeal of making them eat their required serving of vegetables makes me sound like a person even I would detest. Nowadays I don’t tell them the nutritional facts but just a name that they’ve never heard of and that works the trick. Apart from its health benefits this dish is surprisingly very tasty too and to prove the point I didn’t have any leftovers. This dish was quite easy to make and the ground paste enhanced the flavor giving the needed uplift to this otherwise bland dish. I also added edamame (cooked soybeans) and some green beans for added crunch and can be served with rice or roti.




Kale — 1 bunch (about 2 cups of just the leaves with hard stems removed)

Red Chillies –2 to 3

Jeera — 1 tsp

Raw Rice — 2 Tbsp

Mustard Seeds — 1 Tbsp

Coconut (shredded) –2 Tbsp

Edamame (soy bean) — 1/2 cup (alternatively sweet peas can be used)

Green Beans — 1/4 cup (optional)

Moong dal — 1/4 cup (uncooked)

Salt — to taste

Turmeric Powder — 1/4 tsp

Oil –1 Tbsp


1. Wash and remove hard stems from kale. Chop them in to thin ribbons. Keep aside. In a kadai, without any oil, sautee red chillies, jeera, raw rice until the rice and jeera are well fried. Cool a bit and grind it with shredded coconut in to a fine paste with very little water added for grinding. Keep aside.

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2. In a kadai or wide vessel, heat oil and add mustard seeds. When the mustard seeds splutter, add moong dal and about 3/4 cup of water. Cook in open flame for about 10-15 mins until the dal is well cooked. Alternatively moong dal can be cooked in pressure cooker and mixed with the poriyal in the end.

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3. After the dals are cooked, add kale, edamame, green beans, salt, and turmeric powder. Cover and cook for about 10 minutes until the kale leaves are tender and beans turn color and cooked well. Now add the ground paste from step 1 and mix well. Cook till all the moisture from the paste is absorbed by the vegetables. Switch off the flame, serve with either roti or rice. Enjoy!!!

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My Day1, Group 1, recipe for BM#18 under “Dry Sautees” theme. Check out the Blogging Marathon page for the other Blogging Marathoners doing BM#18

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  18 Responses to “Kale Soybean Poriyal”

  1. Very nutritious poriyal…

  2. looks healthy and delicious

  3. I really don’t understand why kids hate that ‘healthy’ word!!!This curry looks yum…

  4. Very healthy side dish…sad we don’t get kale here

  5. we dont get Kale here ..though the curry looks really inviting and healthy.

  6. Gayathri, Mireille: Thanks for your lovely comments.
    Srivalli, Vaishali: I guess you can substitute any variety of spinach or dark green leafy vegetable in place of kale. Just a variation to your regular spinach dishes.

  7. I loved the first line there – remive healthy from their dictionary ::) Lol ! We have a similar situation with kiddo here..

    This looks so similar to keerai poriyal, am sure Kale can be substituted with almost any variety of greens like you mentioned ! yummy stir fry there,Jayanthi !

    Sizzling Tastebuds
    Event : Healthy Diet – Sandwiches
    Hosting Walk Through Memory Lane – July 2012

  8. Wat a healthy,nutritious and excellent combo for poriyal..just loving it.

  9. That is such a healthy poriyal

  10. Delicious and healthy combo.. Green color looks so inviting

  11. hearty healthy bowl full of goodness

  12. Greens and soy – a power packed combo.

  13. Wonderful combo,looks healthy and nutritious….

  14. That is a yummy looking poriyal. Healthy & delicious.

  15. That is a terrific combination for a curry.

  16. Healthy word is going to remove from english dictionary good idea…) Kale we don’t get here will try this with keerai recipe sounds very healthy opsssss healthy !!….:)

  17. Healthy side-dish! Yum! Bitter greens are my weakness! I love them so much.

  18. Very nice. Kale is my favorite green.

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