“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
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:
- Place all ingredients except lime juice in a large bowl. Squeeze over the juice of 1 lime and mix well. Taste and adjust seasoning.
- To temper
- 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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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:
- 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.
- Grind to a coarse powder {or a consistency you would like}
- Squeeze and strain the tamarind. Add the coconut and tamarind water to the ground chana dal and mix well. Season with salt.
- To Temper
- 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.
- Serve with idli, dosa or serve with fresh boiled rice.
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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:
- Heat oil in pressure cooker. Add hing, then chopped onions. Fry onions until golden brown.
- Add ginger garlic pastes and green chilies. Sauté for 2 minutes, then add dry masalas, sauté for 30 seconds.
- Add chopped tomatoes and sauté for 5-7 minutes over high heat until they release oil.
- 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.
- 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.
- Stir through whisked yogurt and simmer for 5 minutes.
- Taste and adjust seasoning. If you like a tangy dal, squeeze in half a lime before serving.
- Top with a spoon of ghee and serve over hot rice, or with chapatis, parathas etc.
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