Kale Poriyal


  • Kale - 1 bunch
  • Onion - 1
  • Moong dhal - 1/2 cup
  • Mustard, Urad dal & 2 red chillies for seasoning

health tip

Kale is rich in fiber and is a good source of Vitamins like K, A, & C & minerals like folate & iron. Kale is also rich in flavonoid called kaempferol which helps to protect against ovarian cancer.

Kale Poriyal


Kale is a leafy green vegetable that belongs to the Brassica family which also includes vegetables like cabbage, collards and Brussels sprouts. I have tried Kale before but it has always been on and off. However, after getting to know its health benefits, I have become a convert & decided to add Kale regularly in our diet. This recipe even after multiple tries still tops the chart in our home.

  1. Cut the vein in the middle. Chop it finely & wash it.
  2. Chop the onion. Wash & soak the moong dal for 5 minutes but not more than that.
  3. Heat some oil in a pressure pan & season it with mustard seeds, urad dal & broken red chilli. Saute the onion. When onion turns soft add the chopped kale & moong dal & saute it for two more minutes.
  4. Add 1/4 cup of water & let it cook for 1 whistle. Add salt after the pressure goes off. Salt should not be added to greens while they are cooking. I am not sure about the reason (probably it might alter the taste I guess) but is always better to add salt at the end after the greens are cooked. Serve it with rice or have it as a salad.

    Toor dal can also be added instead of moong dal. Cook the toor dal & kale separately. Toor dal doesn't have to be over cooked like for sambar. Add the dal after the kale is cooked.

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