Rajasthan’s rich culinary heritage is a treasure trove of unique dishes that are as nutritious as they are flavorful. Among these, Ker-Sangri ki Sabzi stands out for its earthy, tangy flavors and exceptional health benefits. This traditional Rajasthani dish, made from desert ingredients, offers a taste of the region’s resilience and resourcefulness. At Rajwadi Gaurav Restaurant, we bring this authentic delicacy to your table, giving you a chance to experience the vibrant flavors of Rajasthan without leaving the city. Let’s explore why Ker-Sangri ki Sabzi is more than just a dish—it’s a wholesome meal packed with nutrients and history.

What is Ker-Sangri?

Before diving into the benefits, let’s understand the ingredients. Ker and Sangri are wild berries and beans native to the arid regions of Rajasthan. They thrive in extreme desert climates, making them nutrient-rich and resilient. Ker, a small berry, has a tangy and slightly sour flavor, while Sangri, a long bean, has a slightly nutty taste. When combined, they create a uniquely flavorful dish that is earthy, tangy, and spicy.

Health Benefits of Ker-Sangri Ki Sabzi

Rich in Nutrients

Both Ker and Sangri are packed with essential nutrients. They are a rich source of protein, calcium, and fiber. In fact, Sangri is known for being protein-dense, which makes it ideal for vegetarians looking to boost their protein intake. Ker, on the other hand, contains beneficial plant compounds and antioxidants.

High in Fiber

One of the standout health benefits of Ker-Sangri ki Sabzi is its high fiber content. This dish aids digestion, keeps you full longer, and helps maintain a healthy gut. Fiber also contributes to stabilizing blood sugar levels, making it a good choice for those managing diabetes.

Antioxidant-Rich

The antioxidants present in Ker help in neutralizing harmful free radicals in the body. This, in turn, reduces oxidative stress and helps in preventing certain chronic diseases. Regular consumption of antioxidant-rich foods can also slow the aging process and improve skin health.

Boosts Immunity

The combination of nutrients in Ker-Sangri helps in boosting immunity. Vitamins, minerals, and antioxidants work together to strengthen the immune system and protect the body from infections.

Including this dish in your diet can help you stay healthy and energized.

Helps in Weight Management

If you are looking to maintain a healthy weight, Ker-Sangri ki Sabzi is an excellent addition to your diet. Its high fiber content makes you feel full, helping to reduce overeating. Additionally, the dish is low in calories but high in essential nutrients, ensuring you get the nutrition you need without excess calories.

The Traditional Method of Making Ker-Sangri Ki Sabzi

Now that we’ve explored the benefits of this dish, let’s walk through the method of preparing Ker-Sangri ki Sabzi. It may seem complex at first, but the process is quite simple once you get the hang of it.

Ingredients You’ll Need:

100g dried Ker (soaked overnight)
150g dried Sangri (soaked overnight)
1 tbsp mustard oil (you can substitute with any cooking oil)
1 tsp cumin seeds
1 tsp coriander powder
½ tsp turmeric powder
1 tsp red chili powder
½ tsp amchur (dry mango powder)
Salt to taste
A pinch of asafoetida (hing)
2-3 dried red chilies (optional)
Fresh coriander for garnishing

Step-by-Step Instructions:

Soak the Ker and Sangri: Start by soaking the dried Ker and Sangri overnight in water. This helps them rehydrate and soften their texture. The next morning, rinse them thoroughly to remove any dirt or impurities.
Boil the Ker-Sangri: After rinsing, boil the Ker and Sangri together in water for about 10-15 minutes. Carefully drain the water and set it aside for later use.
Prepare the Tempering: In a pan, heat mustard oil until it starts to smoke. Reduce the heat and add cumin seeds, asafoetida, and dried red chilies (if using). Sauté briefly until the aroma intensifies and becomes fragrant.
Add the Spices: Once the tempering is ready, add turmeric powder, coriander powder, red chili powder, and salt. Stir well to combine the spices, making sure not to burn them.
Cook the Ker-Sangri: Add the boiled Ker and Sangri to the pan. Stir thoroughly to ensure each piece is evenly coated with the rich blend of spices. Add a splash of water if necessary to keep the mixture moist and prevent it from drying out. Cook on low heat for 10-15 minutes, allowing the ingredients to slowly infuse and harmonize their flavors.
Finish with Amchur: Once the sabzi is cooked, sprinkle amchur powder over it. This adds a tangy flavor that balances the spices perfectly.
Garnish and Serve: Garnish with fresh coriander and serve hot with bajra roti or missi roti for an authentic Rajasthani meal experience.

A Taste of Tradition at Rajwadi Gaurav Restaurant

At Rajwadi Gaurav Restaurant, we are committed to bringing the best of Rajasthan to Pune. Ker-Sangri ki Sabzi is not just a dish; it’s a celebration of Rajasthani heritage and flavors. Whether you’re familiar with Rajasthani cuisine or trying it for the first time, this dish is a must-try for its nutritional benefits and rich taste.

We invite you to visit our restaurant and enjoy this delightful dish. Let the flavors of Ker-Sangri take you on a journey to the desert heart of India, right here in Pune.

So, next time you’re craving something healthy, unique, and flavorful, think of Ker-Sangri ki Sabzi. Come, savor the authentic flavors at Rajwadi Gaurav Restaurant—your destination for traditional Rajasthani cuisine.