Taking inspiration from my Palakkad (or Palghat) roots (a very small region of Kerala, India well known for our foodies!), I am attempting a simple low sodium South Indian meal. It is also Navratri so we must have the requisite Chundal!
Menu
- Chundal (Black Chickpea with lime, coconut and ginger)
- Sambar (a spicy lentil stew with mixed vegetables)
- Alu Podimaas (Mashed potatoes)
- Cabbage Thoran (Cabbage with coconut)
Since I am not into re-inventing the wheel, I am going to cite the fabulous blog Palakkad Chamayal (also on FaceBook). The recipes are truly authentic, exactly like my mother makes them!
Fair warning: The notes in this post are going to assume that you know what these dishes are and that you already have your own recipe for them. I am simply going to cut the salt wherever I can and see how it works out. Send me a message if you are trying this at home and need help. In South Indian cooking, tempering is very important. Here is a quick primer on the technique: Tempering.
Chundal
Chundal is a very simple side that can be eaten on its own as a starter or snack. Since it is just seasoned beans or lentils of some kind, it is a tasty protein bomb! Typically made with garbanzo beans, the variations are any other lentil or bean of your choice. The essential elements are green chillies, ginger, coconut and lime juice. As in all Palakkad cuisine, tempering is critical and adds the quintessential flavor to the dish. To go low sodium, the right thing to do is to soak the beans overnight and cook them with no salt (either in a pressure cooker or instant pot for speed). Alternatively, if you must use a can, try and find one with the lowest sodium content (Whole Foods has them!).
Once all the ingredients are sautéed together and the pan is off the heat, add a generous squeeze of lime juice and top with chopped cilantro. Remember to add a pinch of salt to your plate. Yum!
Sambar
Sambar is a spicy lentil soup/stew like dish that is an everyday occurrence in traditional South Indian homes. There are 3 elements, the cooked lentils (also called Toor dal or pigeon peas), the spice blend and the vegetables cooked in tamarind and turmeric water. Today I went with mixed vegetables (onions, eggplant, cauliflower, butternut squash, carrots and peas) for my sambar (the variations are endless!). My recipe is almost identical to this one from the Palakkad Chamayal blog.
I have been taught to always balance the heat, the sourness, the sugar and salt for harmony in a dish. Since I plan to skip the salt while cooking, I am toning down the red chillies in the spice blend and the amount of tamarind to start with so I can adjust later as needed. This is a tricky dish since it can take a lot of salt! I made the whole dish with no salt added and served it over steamed white rice. As always, salt the plate – the sambar will definitely need it.
Cabbage Thoran
Shredded cabbage sautéed till just cooked with coconut flakes and tempered with mustard seeds, red chillies, curry leaves and black gram lentils. Since this side dish is practically a salad, you can get away with no salt at all. If you must, just sprinkle a pinch on your plate.
Podimas
Every culture has a mashed potato dish of some sort. The podimas really comes together with the ginger, green chillies, asafoetida and lime juice. Again salt the plate since we are not adding any while cooking!
For my husband, this is soul food! Good, traditional, South Indian food is hard to find in the US and even with the low sodium, this meal got 2 thumbs up!!
Ingredient tips
Most Indian ingredients are now available online (Amazon). If you are feeling adventurous and want to shop in person, check out a Patel Brothers grocery store near you in the US.