Tag: Dals

“If you take more of your protein from vegetable or plant-based foods, good studies have shown that you will live longer.”
Professor Jeya Henry

The pure comfort of that bowl of dal, the nostalgia engulfs me each time I smell the aroma of onions being fried in clarified butter. Such is the power of food, and in my opinion, these protein rich dals / lentils offer deep deep comfort in every bowl. The humble khichadi is the meal on the go at our place, with dollops of home made yogurt and kumquat green chilli pickle. Did I forget a liberal drizzle of ghee? Yes please!

Living in India, dal was synonymous with meals when we grew up. From the bowl that I loved, to many that I didn’t, the dal journey has come a long way. There was dal served on the many long train journeys from Delhi to Bangalore as we were growing up, to diluted iquidy dals served in the Officers Mess where we dined often. There was the piquant luxurious ambi wali dal in UP during the summer. Working at the airport in the late 1980’s saw many a midnight meal after flight departures at dhabas that dotted the vicinity. Nothing could beat the comfort of that dhaba dal with the fresh tandoori roti. Pure magic. As always, dhabas in India never disappoint.

From the dhaba to Bukhara, as small bowl of Dal Bukhara and there is born another memory. This one is a truly indulgent dal, one which is a  tradition in itself, a dal simmered over slow coal fires all night long, a world renowned dal. My memories of this dal go back to the late 80’s and early 90’s … the taste lingers on.

That’s the power of food, and the power of dal. Yet another dal milestone came by way of home science in school. We mastered the Moong Dal with Spinach, and post marriage this was the only dal I cooked, day in and day out. It’s the only one I was confident about. I am sure the house was FED UP with my lack of creativity but no one said a word. The only other alternative I offered was Moong Masoor Dal, a quick 5 minute dal that my mother often made. I still make that a lot. I love the flavours. A tadka of zeera, garlic and hari mirch complete it.

Now my dal repertoire has grown with many years of food blogging and traveling across India. I love the pure comfort of dals from Uttar Pradesh to the genius use of dals down south. Every part of India celebrates this macro nutrient or power house of protein in their own special way. From a finger licking good haleem, to a Parsi dhansak, to moong dal dhoklas and cheelas, the more you indulge in this cheapest form of protein the better. Dress it up, sizzle it, grind it to perfection, simmer it to luxury, or soak it into a salad, DALS THE WAY TO GO!

To mark World Water Day, I’m here with Tata I-Shakti dals to serve you three easy dal recipes that require minimum water to wash since they are unpolished. They cook faster too. The recipes use very little water in ingredients. One simple salad inspired by a typical Koshambri a dear friend made a few months ago, though his was with carrots, radish and peanuts. The bhune masale wali masoor dal is an old UP favourite which has been stepped up using seasonal greens, rocket in this case, as I have it growing in abundance. The peppery leaves add interesting flavour to it, and reduces the requirement for extra water. The third is a really quick coconut based dal chutney that I learnt when I was in Bangalore recently.

All these recipes are dal based, so naturally protein and fibre rich. With their high fibre content, pulses lower cholesterol levels and protect the heart. They are also an important source of iron and vitamin B in a vegetarian diet.  Pulses are typically low in fat, contain no cholesterol, and are high in folate, potassium, iron and magnesium. They also contain beneficial fats and soluble and insoluble fibre. According to the World Health Organisation, dals are a healthy substitute for meat, which has more fat and cholesterol.

Do you have a favourite way of doing dal? I’d love to know.

[print_this]Recipe: Dal Koshambri / Moong Dal Carrot & Cucumber Salad

Summary: A light summery salad that is protein and fibre rich. Pomegranate adds to the appeal. Soak the dals in about 2 cups of water, then drain and use the water to cook rice in, knead dough with, or just drink it up! No cooking, means less water!

Prep Time: 15 minutes
Total Time: 25 minutes
Ingredients:

• 3/4 cup TATA I-Shakti Chana Dal and 1/4  TATA I-Shakti Moong Dal soaked overnight and drained
• 2 small English cucumbers, chopped fine {I leave the skin on
• 1/4 coconut, grated
• 1 small carrot, grated
• 1/2 cup pomegranate kernels
• 2-3 green chilies, finely chopped
• Juice of 1 lime
• Salt
• Pinch of sugar
• Tempering
• 1 tbsp oil
• 1 tsp mustard seeds
• 1 tsp
  
• A generous pinch of asafoetida
• 2-3 sprigs of curry leaves
  

Method:

1. Place all ingredients except lime juice in a large bowl. Squeeze over the juice of 1 lime and mix well. Taste and adjust seasoning.
   
2. To temper
3. Heat oil in a small saucepan. When hot throw in mustard seeds, followed by urad dal. When they splutter add the hing and curry leaves. Fry over medium low until the leaves are crisp. Pour over the salad. Serve immediately.

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[print_this]Recipe: Spicy Kadele Bele Chutney / Chana Dal Chutney

Summary: A spicy and tangy dal based chutney which is  power house of energy and taste. The play of flavours is wonderful. The dal is cooked dry,a dnthe chutney uses only minimal water by way of the soaked tamarind.

Prep Time: 5 minutes
Total Time: 20 minutes
Ingredients:

• 5 tsp TATA I-Shakti Chana Dal
  
• 3-4 dry red chilies {as per taste}
• 3-4 sprigs curry leaves
• 1/4 – 1/2 tsp hing
• 1/2 tsp methi seeds
• 1 tsp oil
• 3/4 cup grated coconut
• 1 small ball tamarind, soaked in 3/4 cup water
• Tempering / tadka
• 1 tablespoon oil
• 1 teaspoon mustard seeds
• pinch hing
• 2-3 whole red chilies
• 5-6 curry leaves

Method:

1. Heat oil in a heavy bottom wok. Add the chana dal, red chilies, curry leaves, hing and methi seeds. Roast over low heat until the dal turns a light pink. Do not brown.
2. Grind to a coarse powder {or a consistency you would like}
3.  Squeeze and strain the tamarind. Add the coconut and tamarind water to the ground chana dal and mix well. Season with salt.
4. To Temper
5. Heat oil in a small saucepan. When hot throw in mustard seeds, followed  by the hing and curry leaves. Fry over medium low until the leaves are crisp. Add red chilies and turn off heat. Pour over the chutney.
   
6. Serve with idli, dosa or serve with fresh boiled rice.

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[print_this]Recipe: Sabut Masoor Aur Hare Patte ki Dal / Whole Masoor Dal with Rocket

Summary: A traditional protein and fibre rich dal gets a makeover with the addition of winter greens. The dal uses less water as it takes moisture from the greens, and also from yogurt. This dal is pure comfort

Prep Time: 10 minutes
Total Time: 40 minutes
Ingredients:

• 1 1/2 cup masoor chilka, soaked for an hour
• 1 1/2 tbsp virgin coconut oil }{or oil, ghee of your choice}
• Pinch hing
• 2 small onions, chopped
• 1 tsp garlic paste
• 1 tsp ginger paste
• 1/4 tsp haldi powder
• 1 tsp dhania powder
• 2 small tomatoes chopped
• 2 green chillies chopped
• Salt to taste
• 1 1/2 – 2 cups rocket greens {or baby mustard greens, spinach etc}, chopped
• 1/2 cup full fat yogurt {or low fat}, whisked
• 1 tsp ghee

Method:

1. Heat oil in pressure cooker. Add hing, then chopped onions. Fry onions until golden brown.
2. Add ginger garlic pastes and green chilies. Sauté for 2 minutes, then add dry masalas, sauté for 30 seconds.
3. Add chopped tomatoes and sauté for 5-7 minutes over high heat until they release oil.
4. Now add the greens and sauté for 2 minutes until wilted. Add the soaked dal with water, add salt to taste and cook under pressure until done, for 12-15 minutes.
5. Let it sit as is for at least 15-20 minutes cooking in its own steam. Open and check if dal is soft, else cook under pressure for another 5-7 minutes. Mash some dal with the back f a spoon to give the dal a creamy consistency.
6. Stir through whisked yogurt and simmer for 5 minutes.
7. Taste and adjust seasoning. If you like a tangy dal, squeeze in half a lime before serving.
8. Top with a spoon of ghee and serve over hot rice, or with chapatis, parathas etc.

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