Friday, August 6, 2010
K. Shah 39 comments
Know What U Eat: Lentils are one of the healthiest sources of plant based protein around in addition to their other nutritional benefits. The high protein content of lentil has not gone unrecognized by the vegetarian community. A one hundred gram serving of this legume has around twenty-six grams of protein. Although rich in amino acids, the standard building blocks of protein, it does lack two essential amino acids, isoleucine and lysine. This means that other protein foods with these missing amino must to be added to the diet to form a complete protein. This can be accomplished by eating lentils with brown rice or another protein rich grain. A single serving of lentils provides sixty percent of the daily quota for iron, a mineral that vegetarians often lack sufficient quantities of. If you're vegetarian, lentils should be a standard in your diet. Most people don't get enough heart healthy fiber in their diet and lentils provide an easy way to add fiber. The same soluble fiber found in lentils also helps to moderate blood sugar levels and promote digestive health. "Gujarati Panchavati Dal" is a simple way of incorporating everyday protein to your diet. Goes directly to Sara's Corner, where she is hosting Think Spice-Garam Masala & Side Dish Show Down, hosted by Cinnamon Girl, also to Nayna's - Flavors of Gujarat
1/4 C moong dal (split yellow moong bean lentil)
1/4 C masoor dal (split red lentil)
1/4 C tur dal (split pigeon peas)
1/4 C urad dal (split black gram lentil)
1/4 C chana dal (split chickpea lentil)
2 Onions, finely chopped (optional)
3 Tomatoes, finely chopped
1" Ginger piece, minced fine
4 pods garlic, minced (optional)
1 tsp Garam masala
1/4 tsp turmeric powder
3/4 tsp red chilli powder (add acc.to taste)
Freshly squeezed lemon juice
Some chopped, cilantro
Salt to taste
For the seasoning:
1 Tbsp + 1 tsp canola/olive
1/2 tsp Mustard seeds
1 tsp Cumin seeds
Few Thai or Indian green chillies, slitted
Few curry leaves
Few pinches, Asafoetida
1. Mix all of these dals add some water & pressure cook it upto 2 whistles, OR pour hot water and cook on stove, untill soft. Keep aside.
2. Heat oil, add mustard seeds and let it splutter, then add cumin seeds, green chillies, curry leaves and asafoetida.
3. Now add chopped onions, ginger, garlic & tomatoes. Cook a little untill onions are translucent.
4. Add boiled dals, salt, turmeric, red chilli powder, garam masala, and bring it to one quick boil.
5. Finally add freshly squeezed lemon juice & cilantro.
Enjoy this multi-legume dal with steamed basmati rice / Roasted butter roti/naan.