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Sprouts Kadhi | kadhi for diabetes, heart, blood pressure | calcium, protein, Vitamin A rich kadhi |

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Tarla Dalal

19 April, 2016

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Sprouts Kadhi | kadhi for diabetes, heart, blood pressure | calcium, protein, Vitamin A rich kadhi |

Table of Content

About Sprouts Kadhi

Ingredients

Methods

How to make Sprouts Kadhi

Nutrient values

Sprouts Kadhi | kadhi for diabetes, heart, blood pressure | calcium, protein, Vitamin A rich kadhi |

Sprouts Kadhi is a wholesome and nourishing twist on the traditional kadhi, blending the goodness of mixed sprouts with the tangy, creamy base of curd and besan. This light yet satisfying dish is made using simple ingredients like mustard seeds, cumin, asafoetida, red chillies, and bay leaf to add depth of flavor. The addition of sprouts not only enhances texture but also boosts the nutritional value, making this kadhi for diabetes, heart, and blood pressure a perfect addition to a healthy lifestyle.

The process starts by heating a little oil and tempering it with mustard seeds, cumin seeds, hing, red chillies, and bay leaf. Once fragrant, add the mixed sprouts, a pinch of turmeric powder, green chilli paste, chilli powder, and salt, then pressure cook until tender. The cooked sprouts absorb all the spices beautifully, creating a flavorful base. The sprouted lentils are packed with fiber and plant-based protein, which help regulate blood sugar levels and keep you feeling full longer — making this kadhi excellent for diabetics.

The next step is to prepare the curd-besan mixture, using low-fat curd made from cow’s milk and Bengal gram flour (besan). This mixture gives the kadhi its smooth, creamy consistency without the need for heavy cream or butter. When combined with the cooked sprouts, it forms a thick, comforting dish that’s both delicious and health-conscious. The besanadds extra protein and fiber, which help maintain steady blood pressure and improve heart health by reducing bad cholesterol levels.

One of the standout nutritional benefits of Sprouts Kadhi is its rich calcium content from curd, which helps strengthen bones and teeth. The Vitamin A from sprouts and turmeric supports eye health and boosts immunity, while the antioxidants in cumin and turmeric help combat inflammation. These properties make it an excellent meal choice for people looking to manage hypertension or maintain overall cardiovascular wellness.

The dish is light on oil and free from refined ingredients, making it ideal for those following a heart-friendly or diabetic diet. Sprouts, being rich in magnesium, potassium, and fiber, help regulate blood pressure naturally by reducing sodium’s effects on the body. Moreover, low-fat curd provides healthy probiotics that improve digestion and gut health, further supporting balanced blood sugar levels.

Enjoy this calcium-, protein-, and Vitamin A-rich kadhi hot, garnished with a sprinkle of coriander. It pairs beautifully with brown rice, quinoa, or even millet khichdi for a complete, balanced meal. Comforting, flavorful, and packed with nutrients, Sprouts Kadhi proves that traditional Indian food can be both delicious and therapeutic, supporting wellness for the heart, diabetes, and blood pressure — all in one satisfying bowl. 💛🥣

Ingredients

for Sprouts Kadhi

1 cup mixed sprouts

2 tsp oil

1/2 tsp mustard seeds ( rai / sarson)

1/2 tsp cumin seeds (jeera)

1/4 tsp asafoetida (hing)

2 whole dry Kashmiri red chilli , broken into pieces

1 bay leaf (tejpatta)

1/4 tsp turmeric powder (haldi)

1 tsp green chilli paste

1/4 tsp chilli powder

1/4 tsp salt

1 1/2 cups whisked curds (dahi) , made with cow's milk or low fat milk

4 tsp besan (Bengal gram flour)

Method

for Sprouts Kadhi

Heat the oil in a pressure cooker, add the mustard seeds and cumin seeds.
When the seeds crackle, add the asafoetida, red chillies and bayleaf and sauté on a medium flame for a few seconds.
Add the mixed sprouts, 1½ cups of water, turmeric powder, green chilli paste, chilli powder and salt, mix well and pressure cook for 3 whistles.
Allow the steam to escape before opening the lid. Keep aside.
Combine the curds, besan and ½ cup of water in a deep bowl and mix well till no lumps remain.
Add the curds-besan mixture to the prepared sprouts mixture, mix well and cook on a medium flame for 3 to 4 minutes, while stirring continuously.
Serve hot.

Sprouts Kadhi | kadhi for diabetes, heart, blood pressure | calcium, protein, Vitamin A rich kadhi | Video by Tarla Dalal

Sprouts Kadhi recipe with step by step photos

How to make Sprouts Kadhi

1. To make the Sprouts Kadhi | kadhi for diabetes, heart, blood pressure | calcium, protein, Vitamin A rich kadhi, Heat the 2 tsp oil in a pressure cooker, add the 1/2 tsp mustard seeds ( rai / sarson) and 1/2 tsp cumin seeds (jeera).
2. When the seeds crackle, add the 1/4 tsp asafoetida (hing), 2 whole dry Kashmiri red chilli , broken into pieces and 1 bay leaf (tejpatta) and sauté on a medium flame for a few seconds.
3. Add the 1 cup mixed sprouts, 1½ cups of water, 1/4 tsp turmeric powder (haldi), 1 tsp green chilli paste, 1/4 tsp chilli powder and 1/4 tsp salt, mix well and pressure cook for 3 whistles.
4. Allow the steam to escape before opening the lid. Keep aside.
5. In a large bowl, add the 1 1/2 cups whisked curds (dahi), made with cow's milk or low fat milk.
6. Add the 4 tsp besan (Bengal gram flour).
7. Add ½ cup of water. If you like thick texture of Gujarati kadhi, then increase the quantity of besan or reduce the quantity of water added.
8. Using a whisk, mix well till no lumps remain. You can use hand blender too. It is very important to whisk till smooth. The curd-besan mixture should be lump-free. A wired whisk is best to use as it makes it easier to remove any extra lumps.
9. Add the curds-besan mixture to the prepared sprouts mixture, mix well and cook on a medium flame for 3 to 4 minutes, while stirring continuously.
10. Garnish with finely chopped coriander (dhania).
11. Serve Sprouts Kadhi | kadhi for diabetes, heart, blood pressure | calcium, protein, Vitamin A rich kadhi | hot.