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
- 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)
- 1 tsp Lemon juice (nimbu ras, optional)
Step-by-step instructions
Step 1 · Wash and soak ker and sangri overnight in enough water
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.
Step 2 · Heat mustard oil in a heavy-bottomed kadhai until it reaches smokin...
Heat mustard oil in a heavy-bottomed kadhai until it reaches smoking point. Reduce heat and add cumin seeds and asafoetida.
Step 3 · Add boiled ker and sangri to the kadhai and sauté for 2-3 minutes o...
Add boiled ker and sangri to the kadhai and sauté for 2-3 minutes on medium heat.
Step 4 · Add red chilli powder
Add red chilli powder, turmeric, coriander powder, and salt. Mix well to coat ker and sangri evenly.
Step 5 · Sprinkle dry mango powder and toss in the dried red chillies (if us...
Sprinkle dry mango powder and toss in the dried red chillies (if using). Cook for another 3-4 minutes, stirring occasionally.
Step 6 · Turn off the heat
Turn off the heat. Finish with fresh lemon juice for extra freshness, if desired. Mix gently.
Step 7 · Serve hot with bajra roti
Serve hot with bajra roti, missi roti, or steamed rice for a wholesome lunch.
Why this recipe 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.
A note on tradition
Ker Sangri is a cherished dish in Rajasthan, especially in the Marwar region. It is often prepared during special occasions, festivals, and weddings, symbolizing the ingenuity and resilience of desert communities. The dish showcases how local ingredients are transformed into a delicacy, often enjoyed during Teej, Gangaur, and family gatherings. Its unique flavor and texture have made it a beloved sabzi across North India.