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Solkadhi is not just the only cold curry that stands out as a cooling, nourishing summer curry which can keep your temperature low in sweltering summers. There are plenty of lesser known regional delicacies made with plant-based ingredients across India and most of them are made with local ingredients. “Moong dal and sattu are two ingredients we overlook a lot when we think of summer cooking. They are very easy to prep and can be used to make cool dishes; when you soak moong it’s very nutritious and a very good option to make summer dishes,” says chef Soma Rao.
Many cooling curries contain ingredients with high water content, such as cucumber, tomatoes, and yoghurt. These ingredients help keep you hydrated, which is crucial during hot summer months when dehydration is a risk. Certain spices used in cooling curries, such as mint, coriander, and cumin, are believed to have cooling properties according to Ayurveda and traditional medicine. These spices can help regulate body temperature and make you feel cooler from within.
Cooling curries often contain ingredients like yoghurt, which is a natural probiotic, aids digestion and promotes gut health. Additionally, herbs and spices like ginger, curry leaves, and mint can soothe the digestive system and alleviate discomfort. Here are some popular cooling curries you should explore this season.
Tambali
The traditional dish from Karnataka is made primarily with coconut and seasoned with spices like green chillies, ginger, and curry leaves, tambali is known for its cooling properties, making it perfect for hot weather. The main ingredient in tambali is coconut, which is rich in healthy fats, vitamins, and minerals. Coconut contains medium-chain triglycerides (MCTs), which are easily digestible and provide a quick source of energy. Coconut is also hydrating and helps to replenish electrolytes lost through sweat during the summer heat.
Tambali is flavoured with spices like green chillies, ginger, and curry leaves and green leafy vegetables such as spinach, carrom leaves and Brahmi leaves are also used. Green chillies are rich in vitamin C and antioxidants, while ginger aids digestion and has anti-inflammatory properties. Curry leaves are known for their digestive benefits and can help alleviate stomach issues commonly experienced in hot weather.
Pachi Pulusu
Some regional summers need only gentle cooking or minimal cooking which helps maintain the temperature of the dish. It's light and tangy flavour profile, derived from raw tamarind, balances well with the warmth of spices like mustard seeds, cumin, and green chillies, offering a refreshing sensation with each sip.
Moreover, Pachi Pulusu is known for its hydrating properties, thanks to its main ingredient, tamarind, which is rich in electrolytes like potassium and magnesium. These electrolytes help replenish fluids lost through sweating, making Pachi Pulusu not only delicious but also beneficial for maintaining hydration levels during the heat.
Furthermore, the inclusion of raw vegetables like onions, tomatoes, and cucumbers in some variations of Pachi Pulusu adds a crunchy texture and increases its nutritional value with vitamins and minerals, contributing to a well-rounded and wholesome summer meal.
Chana sattu kadhi
Adding sattu is a great way of introducing cooling plant-based protein to your summer curries. Firstly, sattu, the main ingredient in this dish, is a flour made from roasted chickpeas and is known for its cooling properties according to Ayurveda. It helps to regulate body temperature and is therefore ideal for combating the heat of summer.
Secondly, kadhi is a yoghurt-based dish that is inherently refreshing. Combined with sattu, it creates a creamy and tangy broth that is both satisfying and light on the stomach. The addition of aromatic spices like cumin, turmeric, and mustard seeds not only enhances the flavor but also aids digestion, making it a wholesome and soothing meal for hot days.
Chana Sattu Kadhi is typically served chilled, making it a refreshing option to beat the summer heat. This is incredibly versatile and can be customized to suit individual preferences. Additional ingredients like fresh herbs, green chilies, and vegetables can be added for extra flavour and nutrition.
Tomato Pachadi
The tangy and spicy curry is made with ripe tomatoes, mustard seeds, dry red chillies, and curry leaves. The addition of jaggery or sugar balances the acidity of the tomatoes, creating a harmonious blend of flavours. Tomato pachadi is rich in antioxidants and vitamins, making it a nutritious choice for summer. Enjoy it as a side dish or pair it with rice for a light and refreshing meal. Pachadi can also feature cucumber and can be used as raita.
