Kadhi (High-Protein, Low-Calorie)

Ingredients (Serves 2)

• 1 cup low-fat curd
• 2 tbsp besan (gram flour)
• 2½ cups water
• 1 tsp oil
• ½ tsp cumin seeds
• ½ tsp mustard seeds
• A pinch of asafoetida (hing)
• 6–8 curry leaves
• 1–2 green chillies, slit
• ½ tsp grated ginger
• ¼ tsp turmeric powder
• Salt to taste
• Fresh coriander leaves for garnish

Optional (to increase protein and fibre):

• ½ cup spinach, chopped
• ½ cup bottle gourd (lauki), diced
• 100 g tofu or 50 g low-fat paneer cubes

Method

1. Whisk the curd and besan until smooth.
2. Add water, turmeric, and salt. Mix well.
3. Heat oil in a pan and add cumin, mustard, hing, curry leaves, green chillies, and ginger.
4. Pour in the curd mixture and cook on low-medium heat, stirring continuously until it starts boiling.
5. Simmer for 10–15 minutes until slightly thick.
6. Add spinach, lauki, tofu, or paneer if using, and cook for another 5–7 minutes.
7. Garnish with fresh coriander.