Navratna Dal

Dals are ineluctable part of Indian cuisine. Every region of India has unique flavours of Dal, Dal Makhni from Punjab is entirely different from Rasam from Andhra.. Lets indulge into one more unique flavour.

Preparation time: 5 mins
Soaking time: 15 mins
Cooking time: 20 mins
Serves: 6

Ingredients:

Mung Dal Green (with Skin):  1 tbsp
Mung Dal yellow (without skin) : 1 tbsp
Urad dal(with skin): 1 tbsp
Urad Dal(without skin): 1 tbsp
Tuvar Dal: 1 tbsp
Chana Dal: 1 tbsp
Masoor Dal: 1 tbsp
Val Dal: 1 tbsp (optional )
Chola Dal: 1 tbsp (optional)
Ginger Chilly garlic paste: 1 tbsp
Tomato : ½ cup finely chopped
onion: ½ cup finely chopped
oil+ghee: 1 tbsp
turmeric powder: ½ tsp
cumin coriander seeds powder: 1 tsp
red chilly powder: 1 tsp
cumin seeds: 1 tsp
salt: 1 tsp
asafoetida:  a pinch
fresh coriander leaves : to garnish

Process:

  • Soak all the dals for 10 mins in warm water and pressure cook with 1 glass water.
  • Now do not blend the dals together, just add 2 cups water and whisk them retaining their texture.
  • Add a cup of water, chopped tomatoes, salt, turmeric powder, cumin coriander seeds powder and bring it to boil.
  • Once boiled, take oil + ghee in tempering vessel and add cumin seeds.
  • When seeds start to crackle add ginger, chilly garlic paste and let it sauté for a minute, add asafoetida and pour the tempering over the dal.
  • Let it simmer for five mins, garnish with fresh coriander leaves and serve hot.

Nutritional Value: per portion

Energy: 101.5 cal
Carbs: 14 g
Protein: 5 g
Fat: 2.45 g

 

Chilkewali Mung Dal

Mung – the green gram is the lightest among all the legumes (for our stomach, of course! ). There are certain amino acids provided by only legumes which don’t exist in the milk protein, and mung like all the legumes contains fibers that helps combating cholesterol and stops accumulation of fat on the stomach. This time I have experimented dal for it’s with skin variety which generally used in khichdi. This Punjabi style dal is spicy too. So enjoy this healthy dal with steaming rice or phulka rotis.

Preparation time: 5 mins
Cooking time: 15 mins
Serves: 6

Ingredients:

Green gram dal: 1 cup
Green chillies: 2-3
Ginger: 1” piece
Garlic: 2-3 cloves
Salt: as per taste
Turmeric powder: ½ tsp
Cumin coriander seeds powder: 1 tsp
Punjabi garam masala: 1 tsp
Tomatoes: ½ cup finely chopped
Oil: 1 tbsp
Dried fenugreek leaves: 1 tsp

Process:

  • Wash the dal and pressure cook the dal with 3 cups of water.
  • Once cooked, don’t whisk it; just mix it retaining the texture of the dal.
  • Now add half cup of water, salt, turmeric powder, cumin coriander seeds powder, green chillies, and bring it to boil.
  • Pound the ginger and garlic into paste and keep aside.
  • Once dal is boiling, off the heat. In another pan heat oil for tempering.
  • Add mustard seeds, when seeds start to crackle add ginger garlic paste, dried fenugreek leaves, tomatoes and stir well.
  • Once tomatoes get soft, add red chilli powder, Punjabi garam masala powder, cumin coriander seeds powder, and mix well.
  • When the oil separates from the gravy, add the dal, fresh coriander stems and simmer for 5 mins. (separate the stems from the coriander leaves and add them into simmering dal, this will enhance the aroma of the dal)
  • Garnish with fresh coriander leaves and serve hot with steamed rice.

Nutritional value:

Energy: 122.12 cal
Carbs: 17.6 g
Protein: 7.2 g
Fat: 2.5 g

Pindi Chole

High in minerals like phosphorus, calcium, zinc  and manganese, chick peas are one of the ancient cultivated legume. Being India the largest producer of chick pea, no surprise, chole is one of the most popular dishes of Indian cuisine. If we look at the nutritional profile, it contains high amount of folate, approximately 100g of chick peas can provide 43% of RDA. It is also rich in dietary fiber, hence lower cholesterol and lower the risk of heart attack. Lets savour the taste of pindi chole.

Continue reading “Pindi Chole”

Bengali Khichdi

This is one of the foods that can fulfill your most of the nutritional requirements in one single portion. Since it contains dals (protein), rice (carbs), vegetables (Vitamins and minerals), and spices (anti oxidants and enzymes), proves to be complete meal in itself.

Continue reading “Bengali Khichdi”

Kashmiri Rajma(kidney beans)

If you want to have some food which can satisfy your hunger pangs and keeps your stomach full for longer, what else it can be other than pulses, with its high contents of protein and fiber, pulses are the best companions who wants to have healthy living and healthy eating, lets talk about Rajma the kidney beans today. I’ve taken the small variety today – this rajma is small in size and brighter in red colour compared to the original big variant. This is known as “Kashmiri Rajma”.

Continue reading “Kashmiri Rajma(kidney beans)”

Black Eyed Peas

Like all the beans, black eyed peas or black eyed bean is also an excellent source of protein, along with that, it’s the good source of calcium, dietary fibers, and folate . Goodness of fiber staves off the hunger and helps weight management. Complex carbs of the bean assures the slow release of blood sugar hence help fight diabetes. Fibers of the bean help clean the intestine and reduce the risk of colon cancer. Continue reading “Black Eyed Peas”

Bottle Gourd and Split Bengal Gram Veg

Bottle gourd is a suitable vegetable for light, low-cal diets as well as for children, people with digestive problems, diabetics and convalescents. Bottle gourd is having high water content hence it’s cooling, calming, diuretic and easy to digest. Due to its alkaline nature it is also used in treating urinary disorders. Bottle gourd juice is very helpful in treating insanity, epilepsy, stomach acidity, indigestion, ulcers and nervous diseases. By adding Bengal gram dal to it, we are able to make it rich in protein also. Continue reading “Bottle Gourd and Split Bengal Gram Veg”

Hare chane ki chat(Green Gram Salad)

Snacking is very important part of our daily eating routine, we should have 3 main meals and at least 5 mini meals. Any legume like gram gives you energy and makes you feel full for longer times, so its ideal for breakfast or part of main meal or stand alone mini meal. Chana contains protein and fibers, and by adding fresh green veggies to it makes it a power packed meal. Continue reading “Hare chane ki chat(Green Gram Salad)”

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. Continue reading “Gujarati Dal”