The dish that I came across was a crispy kale chaat – a dish comprising crispy fried kale leaves drizzled with Indian sauce and condiments. I really appreciated the taste of the dish and decided to write about kale and its health benefits and share my knowledge with my readers.
It won’t be wrong to state kale as one of the healthiest foods around. If you have not tried kale yet, now is the time. It is not only packed with nutrients and essential vitamins but is even healthier than the common leafy green spinach.
It also helps improve blood glucose control in diabetes, lowers the risk of cancer, reduces blood pressure and helps in the development of asthma. The potassium content in kale also helps reduce the risk of heart disease.
Kale is a leafy, winter green vegetable that is high in fibre. It is a delicious and nutritious side dish or a beautiful addition to smoothies and salads. The nutrients in kale can help boost the overall well-being and prevent a range of health problems. Rich in fibre, anti-oxidants, calcium and vitamin K, among others, kale is also a good source of vitamin C and iron too. One cup of chopped fresh kale weighing about 16 grams provide almost 1 gram of fibre and one serving of cooked kale about 130 grams provides 3 grams of fibre. Dietary underlines suggest a fibre intake of about 25 grams for adults.
Kale has high water retention which makes it helpful to prevent constipation. The presence of vitamin B and vitamin C promotes iron absorption. These are essential for the release of energy from food.
Kale’s origin dates back to over 200 years and was in fact one of the most widely eaten green vegetable in the Middle Ages. Aside from its origins, kale has always been an important staple in people’s diets during difficult times. This is mainly because it is easy to grow and is resistant to cold temperatures so if things are bad, you kind of know that kale will most likely be around. The kale leaves colours can vary from light to dark, to violet and green and also differences can be seen in height with varying stem lengths.
Kale, cabbage, cauliflower, broccoli, and Brussels sprouts are all the same species of plant and belong to the same family. It is said that red Russian kale was introduced across the Atlantic into the US and Canada by traders in the 19th century. Kale’s cultivation was encouraged in UK during World War II because it provided vital nutrients and was available to supplement rationing.
I am confident that this recipe is nothing like you have never tasted before. An utterly unique and delicious snack, the crispy Kale Bhajia features a batter fried kale leaves served with a sprinkling of aromatic cumin seeds and spicy chili powder along with some other condiments. Remember to dry the leaves completely before deep frying to get a really crisp outcome. Serve it immediately with a cup of hot tea and I am sure this will be a memorable snack that will linger in your memory and taste buds.
Crispy Kale Chaat
Ingredients
Kale leaves 400 gm
Gram flour 1 cup
Turmeric powder 1 tsp
Chili powder ½ tsp
Salt to taste
Oil to deep fry
Asafoetida a pinch
Onion, chopped 2 tbsp
Tomato, chopped 2 tbsp
Cilantro chopped 4 tbsp
Green chili 2nos.
Tamarind sauce 4 tbsp
Mint sauce 4 tbsp
Yoghurt 4 tbsp
Chaat masala to sprinkle
Cottage cheese, grated 4 tbsp
Cumin seeds 1 tsp
Chili powder 1 tsp
Method
Wash and pat dry the kale leaves and let it air dry
In a separate bowl combine gram flour, chili powder, turmeric powder, salt and ¾ cup water, mix well and make a smooth batter, keep aside
Fine chop onion, tomato, cilantro, green chili and keep aside
Heat oil in a heavy bottom pan over medium heat
Dip the kale leaves in the bean batter and drop a few leaves at a time into the hot oil
Fry until light golden brown, repeat for the remaining kale leaves
Place the crispy kale on a serving plate Sprinkle chopped onion, tomato, cilantro, green chili
Drizzle tamarind sauce, mint sauce and yoghurt
Dust chat masala, roasted cumin seeds and chili powder on top and serve immediately
*Chef Tarun Kapoor,
Culinary Mastermind, USA. He may be contacted at [email protected]