Kale Chana Dal or Kale Chickpeas Stir Fry made in Instant Pot or Pressure Cooker. This recipe is a great twist to incorporate kale in Indian cooking.
I am always looking for ideas to incorporate kale in Indian cooking. This recipe is inspired by a post on Instant Pot for Indian Cooking facebook group by Kiranmayee Pullakhandam. It is super healthy and delicious.
Kale is low in calories, high in fiber and has zero fat. One cup of kale has only 36 calories, 5 grams of fiber and 0 grams of fat. It is great for aiding in digestion with its great fiber content. Kale is filled with so many nutrients, vitamins, folate, magnesium and many others. Chickpeas are no less - They are a great source of plant based protein and are also known for their high fiber content. Combining both of these, this split chickpeas and kale stir fry is a superfood in itself.
Step-by-step Kale Chana Dal in Instant Pot
This is such a quick and simple recipe. The only step that takes time is the soaking, you need to soak chana dal for one or more hours. This is required, as otherwise the dal can remain uncooked.
When you are ready to cook, drain the chana dal and keep it aside. Start the instant pot in sauté mode and heat oil in it. Add in mustard seeds, garlic and red chili. Add in the sliced onions and sauté for about 4 minutes until the onions start to change color. Stir in the chana dal, spices and sauté for couple of minutes.
Add in the chopped kale leaves and mix well. Now change the instant pot setting to cook in manual mode for 3 minutes with vent in sealing position. When instant pot beeps, quick release the pressure manually. Stir in the dry mango or amchur powder.
If the kale is watery when you open, change the instant pot setting to sauté mode and stir for a couple of minutes to get the desired consistency. I usually prefer it dry, like a stir fry.
Enjoy this nutritious kale chickpeas stir fry with roti or paratha.
If you are looking for more recipes, check out Rajma Masala, Kala Chana, Chana Dal Pulao.
Kale Chana Dal Stir Fry
Ingredients
- ½ cup Split Chickpeas (Chana dal) washed (125 ml)
- ½ lb Baby Kale leaves or Kale leaves chopped
- 1 tablespoon Oil
- ½ Onion large sliced
- 5 cloves Garlic
- 2 Red Chili Pepper sliced, or green chili pepper
- ½ teaspoon Mustard Seeds (Rai)
- 1 teaspoon Dry Mango powder (Amchur)
- ⅛ cup Water
Spices
- 2 teaspoon Coriander powder (Dhaniya powder)
- ½ teaspoon Salt
- ½ teaspoon Cayenne or Red chili powder
- ¼ teaspoon Ground Turmeric (Haldi powder)
Instructions
- Soak the chana dal for 1 hours or more. When ready to cook, drain the water and keep it aside.
- Start the instant pot in sauté mode and heat oil in it. Add mustard seeds, garlic and red chili.
- When the garlic turns golden brown, add in the chopped onions and let them cook for 4 minutes. Keep stirring at regular intervals.
- Add the chana dal and spices. Mix and sauté for 2 minutes.
- Add the chopped kale leaves and mix well. Add ⅛ cup water.
- Change instant pot setting to manual mode for 3 minutes with vent in sealing position. When the instant pot beeps, quick release the pressure manually.
- Add dry mango powder. Turn instant pot on sauté and cook further if there is any extra water to get desired consistency. Stir frequently.
- Kale chana dal stir fry is ready. Serve with hot roti or paratha.
Notes
- Soaking chana dal for 1+ hours is required, otherwise it can remain uncooked as the kale gets cooked quickly.
- This same stir fry can be made with spinach leaves.
- If you don't have dry mango powder, replace with 1 tablespoon of lemon juice.
Note: Nutrition values are my best estimates. If you rely on them for your diet, use your preferred nutrition calculator.
Carol Horton says
Absolutely delicious!! Spicing is perfect. Combo of kale and chana dal fantastic. My one suggestion is that for a family of three big eaters, doubling the recipe would just be enough. To have leftovers, I will triple next time. Thanks so much for your wonderful recipes!
Madhu says
This has become my absolute favorite.
I experimented in August ( before your post ) when I had left over Soaked black chana after Varalakshmi Vratham . Made a dry curry on stove top with kale etc ( same recipe) but added freshly grated coconut .
Was great.
I followed your recipe in the IP With organic baby kale this time. I didn't have time to soak the chana dal for 1 hour . It still came out excellent, cooked well, leaves cooked perfect but not too mushy ( like spinach would have become). Yum With quinoa and a super food for the family ( kids loved it too) . This is A keeper.
Thank you so much !
Meeta Arora says
Hi Madhu - Happy to hear you all enjoyed the Kale Chana Dal. It indeed is a super nutritious meal for the whole family.
Benalynn says
Great article.
Jhoei says
My husband loved the taste. He ate most of it. Thanks for sharing!
Bianca says
Oh, kale!! The recipe is so amazing thanks for sharing it to us. I have no other words to say so I rated this a 5.
Meeta Arora says
Thank you, Bianca. Glad you enjoyed the recipe!
Cindy says
Loved the flavor. However the cooking time and amount of water need to be increased. I wound up doubling both and it still wasn't enough.
Piping Pot Curry says
Hey Cindy - Thank you for sharing the changes you had to make to the recipe. Glad to hear you still enjoyed the flavors.
Radha says
Yes, I agree
I tried it as per the recipe but kale turned out a lil dry and tough
But overall taste is good ?
Thanks for sharing Meeta
Meeta Arora says
Hey Radha - I wonder if adding kale later after cooking the chana dal would be better. Thank you for sharing back your experience.