Tempting Kafuli

Posted by Post Admin on June 3, 2017 / Photo Credit: AboutUttarakhand.com


Kafuli is a delicious Pahari cuisine that originates in the Indian state of Uttarakhand. This dish is a fan favourite because of the rich gravy-like sauce that coats the tender greens and brings out their full flavour. Delicious and healthy, this recipe goes well with steamed rice or roti. Spinach, the major ingredient in kafuli, is healthy because it's low in fat, cholesterol, and sodium. It's a good source of niacin, zinc, protein, fibre, vitamins A, C, E, and K, and other minerals. Because of this, it's a superb dietary supplement.

  • Origin: Uttarakhand, India
  • Category: Kafuli is a Pahari Vegetarian Main Dish which is considered Main Course
  • Ingredient: Green Leafy Vegetables, Lentils, Spices are treated as main ingredients for this recipe. Other ingredients used are Ghee, Asafoetida
  • Time and Flavour: This recipe takes approx 40-50 mins and the flavour is Spicy and Earthy
  • Nutritional Information: Kafuli contains 70 kcal calories per 100 g serving. This serving contains 2 g of fat, 2 g of protein and 10 g of carbohydrate. The latter is 1 g sugar and 1.5 g of dietary fiber, the rest is other nutritional component. [ These values may vary based on ingredients used and its quantity ]
Tempting Kafuli

Photo Credit: AboutUttarakhand.com

Details Of Kafuli

'Kafuli’ is a traditional and iconic Pahari dish originating from the mountainous regions of India, particularly Uttarakhand and Himachal Pradesh. It’s a vibrant and nutritious curry that showcases the flavors of local greens. To prepare Kafuli, a mixture of leafy greens such as spinach, fenugreek leaves (methi), and mustard greens (sarson) is finely chopped or pureed. The greens are then cooked with a blend of spices, including cumin, turmeric, red chili, and asafoetida. The dish is often tempered with ghee (clarified butter) and seasoned with locally grown herbs.

The result is a rich and flavorful curry with a distinct green hue, reflective of the vibrant hillsides from which its ingredients are sourced. Kafuli is usually served with steamed rice or local flatbreads like 'Baadi.’ Beyond its taste, Kafuli holds cultural significance as a reflection of the Pahari way of life. It embodies the philosophy of using locally available ingredients for nourishment and celebrates the flavors of the land. This dish not only highlights the diversity of Pahari cuisine but also symbolizes the connection between food, nature, and the heritage of the region.

Ingredients Used In Kafuli

  • Gram Flour [ बेसन ], 1/2 Cup
  • Spinach Leaves [ पालक पत्ता ], 1 and 1/2 Cups
    → Chopped.
  • Fenugreek Leaves [ मैथी पत्ता ], 1/2 Cup
    → Chopped.
  • Onion [ प्याज़ ], 1/2 Cup
    → Finely Chopped.
  • Tomato [ टमाटर ], 1/4 Cup
    → Finely Chopped.
  • Green Chili [ हरी मिर्च ], 2-3 Pieces
    → Chopped.
  • Turmeric Powder [ हल्दी चूर्ण ], 1/2 Tablespoon
  • Red Chili Powder [ लाल मिर्च चूर्ण ], 1 Tablespoon
  • Salt [ नमक ], As desired
  • Cumin Seeds [ जीरा ], 1/2 Tablespoon
  • Asafoetida [ हींग ], 1 Pinch
  • Ginger-Garlic Paste [ अदरक लहसुन का पेस्ट ], 1 Tablespoon
  • Mustard Oil [ सरसों का तेल ], 2 Tablespoons
    → Use Any Oil Of Your Choice.
  • Water [ पानी ], As desired
    → Freshly Chopped.
  • Coriander Leaves [ धनिया पत्ता ], A few Grams


Method for preparing Kafuli

  • Heat up ghee or oil over medium heat in a large pan.
  • Put cumin seeds and asafoetida (hing) into the hot oil. Let the cumin seeds crackle.
  • Add finely chopped onions and cook until they turn golden brown.
  • Add the chopped green chilies and the ginger-garlic paste. For one minute, sauté.
  • Add the finely chopped tomatoes and cook them until they become soft and mushy.
  • Take some water and gram flour (besan), mix it in a small bowl until a smooth paste is formed without any lumps.
  • Thoroughly mix the gram flour (besan) paste with the onion-tomato mixture in the pan by stirring.
  • Heat the besan mixture until it turns light brown and emits a nutty smell.
  • Add a mixture of turmeric powder, red chili powder, and salt. Stir thoroughly.
  • Mix chopped spinach (and fenugreek leaves, if using) into the pan. Stir until the leaves are fully coated with the gram flour (besan) mixture.
  • Adjust the water amount until the curry has the desired consistency. Typically, Kafuli has a slightly thick consistency, but it can be altered to suit individual preferences.
  • Let the curry simmer for 15-20 minutes on low heat with the pan covered, or until the leaves are cooked and tender.
  • Put some fresh coriander leaves on top as a garnish.

Health Benefits Of Kafuli

  • Spinach and fenugreek leaves used in Kafuli are highly nutritious and rich in vitamins, minerals, and antioxidants.
  • These leafy greens are excellent sources of iron, calcium, and dietary fiber.
  • Spinach is known for its potential to boost immunity, improve digestion, and support eye health.
  • Fenugreek leaves may help regulate blood sugar levels, aid in digestion, and reduce inflammation.
  • Besan (gram flour) used in the curry provides protein, dietary fiber, and essential minerals.
  • The spices like cumin, turmeric, and asafoetida used in Kafuli have their own health benefits, including anti-inflammatory, digestive, and antimicrobial properties.

Although these components may offer some health benefits, it's crucial to keep in mind that everyone's experience may vary, and they must be consumed in moderation as a part of a balanced diet. If you have any specific health issues or concerns, it's recommended to speak with a healthcare provider.

To Conclude

The Pahari dish 'Kafuli' is emblematic of the artistic skill of the local cooks and the balance between the bounty of the land and the needs of the people who live off of it. By combining local greens, lentils, and a symphony of spices, 'Kafuli' elevates simple ingredients to a savoury feast. Slow simmering and expert seasoning are hallmarks of Pahari food, which reflects the chefs' meticulous approach. 'Kafuli' is a traditional dish that has cultural importance beyond its delicious flavour. It is often eaten at celebrations of the harvest and community ties. The dish's success in the harsh mountain climate is rooted on generations of tradition and innovation. The Pahari people's enthusiasm for their environment and the food it supplies is reflected in their word for the place, 'Kafuli.' Each bite is an exploration of the mountain community's shared history, culture, and cuisine, serving as a tasty reminder of the inextricable bond between the land, its people, and the flavours that bind them together.

Related Recipes

Thank You

The pictures displayed on this website are usually royalty free stock photos taken from Unsplash, iStock, Pixabay, Pngtree, and other sources. We appreciate the work of the individuals who own them. This is to thank them for their work and let them know how much it is appreciated.

Belle Fable Advertisement

Belle Fable, keeps your trend ahead!

  • traditional instrument of uttarakhand shankh

Shankh Musical Instrument – Devoted Sound

February 15, 2024|Categories: Traditional Instrument|Tags: , |0 Comments

As a custom, Shankh Musical Instrument is holy to the people of Uttarakhand, a region famous for its stunning scenery and the way spirituality and environment coexist there. With its haunting melodies that reverberate through temples, festivals, and rituals, the Shankh, crafted from local conch shells, carries profound spiritual meaning. The Shankh is an integral element of the cultural and religious history of Uttarakhand, and as we investigate this sacred instrument, we will learn more about its origins.

  • International Yoga Festival Festival Of Uttarakhand

International Yoga Festival: Meditative

January 20, 2024|Categories: Festivals|Tags: , |0 Comments

Practicing and admiring yoga from all over the world, the International Yoga Festival in Uttarakhand is a beacon of peace and holistic health that brings people to the tranquil banks of the Ganges. This festival, which takes place in front of the magnificent Himalayas, transcends national borders and creates a gathering place for people looking for spiritual insight, inner serenity, and physical vigor. We explore the intricacies of the International Yoga Festival in this investigation, including its origins, the nature of the event, the fortunate timing of its happening, and its significant influence on the international community.

  • Char Dham - Badrinath

Glorious Badrinath

December 21, 2023|Categories: Char Dham|Tags: , , |0 Comments

Badrinath, in the beautiful state of Uttarakhand, is one of the holiest and most important pilgrimage sites for Hindus. Badrinath, located in the Himalayas, is a popular spot for tourists and devotees alike because of its stunning scenery and spiritual significance. The town rose to popularity with the construction of the Badrinath Temple, one of the four Char Dham sanctuaries devoted to the Hindu god Vishnu.

Leave A Comment

Belle Fable Advertisement


Go to Top