Dinner Food Groups Gujarati Legumes Lunch Recipes Regional

Gujarati Dal

Lets talk abt Gujarati Dal, which is the most important part of the daily meal. It can be part of lunch or dinner but preferably it should be consumed in lunch only as protein taken during the day can be used for body’s tear and wear replacement, and another reason for any dal or protein should be taken in a day is that it should be given proper time to get digested.

Lets first see its advantages:

  1. Provides adequate amount of protein as 17% of the energy in the Gujarati dal is provided by protein.
  2. Using Jaggery instead of refined sugar gives energy instead of empty calories that sugar adds and  it also  gives the goodness of iron.
  3. By tempering with ghee/oil we add good fat which in combination with protein lowers the GI(Glycemic Index) of the food. Along with it the other ingredients in tempering like cumin seeds, mustard seeds adds to fiber content.

Now what to wait for!!, lets savour our tongue with its delicious flavour.

Cooking time: 15 mins
Preparation time: 10 mins
Serves :4

Ingredients:

For dal:
Toor (tuvar) dal(arhar dal) :100 gms
Green chillies: 2
Turmeric powder: 1 tsp
Ginger:5 gms
Tamarind pulp (or kokum): 1 tb spoon
Jaggery(grated): 2 tb spoon

For tempering:
Ghee : 5 tspoon
Mustard seeds: 1 tspoon
Cumin seeds: 1 tspoon
Dry red chilly: 1
Cinnamon: a small stick
Clove: 2
Asafoetida: a pinch
Red chilly powder: 1 tspoon
Fenugreek seeds / powder: 1 tspoon
Curry leaves: 4-5

To Garnish:
Fresh coriander leaves

Process:

  • Pressure cook dal with 3 cups of water.
  • whisk dal and add more water if required to adjust the desired consistency, now add salt,turmeric power,tamarind pulp or kokum, finely chopped tomatoes, chopped green chillies and pounded ginger piece with a pinch of cumin seeds.
  • When dal starts boiling add jaggery and allow it to simmer for 10 mins. More you allow the dal to simmer , more it tastes good.
  • Now take the dal off the stove and put a vessel for tempering.
  • Heat ghee, and add mustard & cumin seeds. when it start to crackle, add dry red chilly, cinnamon,clove,fenugreek seeds/powder,curry leaves and a pinch of asafoetida, after this off the gas and add red chilly powder just before pouring the tempering in the dal.
  • Now Garnish with fresh coriander leaves and serve hot!!

Nutritional value:

Energy: 49 kcal.

Protein: 2.1g

Carbs:  6.4g

Fat:    1.7g

About the author

Ami Paneri Upadhyay

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