Ker Sangri
Lunch • India
About Ker Sangri
Sun-dried desert berries (ker) and bean pods (sangri) cooked in spices — pure Thar desert cuisine, prized for surviving without refrigeration.
How to Make Ker Sangri (Traditional & Healthy Version)
Ker Sangri is a unique and flavorful vegetarian dish hailing from the arid regions of Rajasthan, India. This traditional sabzi combines ker (a wild berry) and sangri (dried beans of the khejri tree), both of which are native to the Thar desert and prized for their ability to thrive in harsh climates. The dish is a staple in Rajasthani households, especially during festivals like Teej and Gangaur, and is celebrated for its tangy, spicy, and earthy flavors. Ker Sangri is renowned for its ability to bring together the rustic taste of Rajasthan with a nutritious profile, making it a popular choice for lunch, especially when paired with bajra roti or missi roti. The dish is naturally vegan, protein-rich, and uses minimal oil, making it an excellent option for health-conscious individuals. The blend of Indian spices, dried red chillies, and amchur (dry mango powder) creates a taste that is both complex and comforting, reflecting the vibrant culture of Rajasthan.
Ingredients(for 1 medium bowl (about 200g))
- 1/2 cup Ker (wild berries) (soaked overnight)
- 1/2 cup Sangri (dried beans) (soaked overnight)
- 1.5 tbsp Mustard oil (sarson ka tel)
- 1 tsp Cumin seeds (jeera)
- 1/4 tsp Asafoetida (hing)
- 1 tsp Red chilli powder (lal mirch)
- 1/2 tsp Turmeric powder (haldi)
- 1.5 tsp Coriander powder (dhaniya powder)
- 1.5 tsp Dry mango powder (amchur)
- to taste Salt (namak)
- 2 Dried red chillies (optional for extra heat) - optional
- 1 tsp Lemon juice (nimbu ras, optional) - optional
Instructions
- 1
Wash and soak ker and sangri overnight in enough water. Next day, rinse well and boil in fresh water with a pinch of salt for 10-12 minutes or until soft. Drain and keep aside.
15 minutes
Ensure thorough washing to remove bitterness and sand.
- 2
Heat mustard oil in a heavy-bottomed kadhai until it reaches smoking point. Reduce heat and add cumin seeds and asafoetida.
2 minutes
Let the oil smoke slightly to mellow its pungency.
- 3
Add boiled ker and sangri to the kadhai and sauté for 2-3 minutes on medium heat.
3 minutes
Stir gently to avoid mashing the beans.
- 4
Add red chilli powder, turmeric, coriander powder, and salt. Mix well to coat ker and sangri evenly.
2 minutes
Add spices on low flame to prevent burning.
Why This Dish is Healthy
This recipe uses very little oil and is packed with fiber, plant protein, and essential nutrients. It is naturally gluten-free and vegan, making it suitable for weight loss, diabetes management, and heart health. The use of local, seasonal ingredients ensures maximum nutritional value and supports digestive wellness. Its low glycemic index helps maintain steady blood sugar levels.
Ker Sangri is naturally low in calories and rich in plant-based protein, making it ideal for both vegetarian and vegan diets. Sangri is a source of dietary fiber, which aids digestion and helps with satiety. Ker contains antioxidants and micronutrients such as vitamin C, while the use of minimal oil and spices reduces unhealthy fats. The combination of ker and sangri provides essential minerals like potassium, calcium, and iron, supporting heart and bone health.
Pro Tips
- 💡Tip 1: Always soak and rinse ker and sangri thoroughly to remove bitterness and sand.
- 💡Tip 2: Use mustard oil for authentic flavor, but heat it to smoking point to eliminate pungency.
- 💡Tip 3: Prepare a day in advance for a richer, more developed taste.
Storage & Serving
Store Ker Sangri in an airtight container in the refrigerator for up to 3 days. Reheat gently on a tawa or in a microwave before serving. Flavors deepen with time, making leftovers even tastier.
Best served: Lunch
Nutrition Facts
| Nutrient | Per 100g |
|---|---|
| Energy | 180.0 kcal |
| Protein | 5.0 g |
| Carbohydrates | 18.0 g |
| Total Fat | 10.0 g |
| Fiber | 8.0 g |
