Dal Makhani & Awards

Know What You Eat: Lentils-A Fiber All Star

Check a chart of the fiber content in foods; you'll see legumes leading the pack. Lentils, like other beans, are rich in dietary fiber, both the soluble and insoluble type. Soluble fiber forms a gel-like substance in the digestive tract that snares bile (which contains cholesterol)and ferries it out of the body. Research studies have shown that insoluble fiber not only helps to increase stool bulk and prevent constipation, but also helps prevent digestive disorders like irritable bowel syndrome and diverticulosis. This dish is a special North Indian delight, cooked with butter, cream to make it look visually & tastefully rich, the recipe version below is low in fat. Try it, a sure hit..

Preparation/Soaking time: 5 hours

Cooking time: 20 mins

Serves 2

Ingredients:

1 C Black urad dal, boiled (split-black lentil)

few Rajma (red kidney beans) soaked 4-5 hrs & boiled

1 Medium Onion, Chopped

1 C Tomato puree / crushed tomatoes made into puree

2 Tbsp Fresh Ginger Garlic Paste

1 tsp Garam Masala *

1 tsp Red chili powder

2 tsp Coriander powder

1/2 tsp Cumin powder

1/2 tsp Turmeric powder

2 Tbsp Melted Butter / Ghee

1/2 C Low-fat Fresh Cream

1/2 tsp sugar

Salt to taste

1 tsp Kasthuri Methi

2 C Water

1" Cinnamon stick

2-3 Cardamom, crushed

1 Bay leaf

3 Tbsp Cilantro, chopped

Few pinches of Asafoetida

Method:

1.. Pressure cook black urad dal along with rajma upto 4 whistles or untill rajma is cooked.

2.. In a pot, on a medium flame, heat ghee, add cinnamon stick, bay leaf,cardamom, asafoetida, onions and cook untill it gets translucent. Now add tomato puree,ginger garlic paste and cook untill ghee is separated.

3.. Add boiled dal & rajma, then add salt, garam masala,red chili powder,coriander powder,cumin powder,sugar & left-over water from dal and bring it to a boil while constantly stirring it. Let it cook on a medium - slow flame for another 10 mins, as it will thicken itself. Add more water if needed to get the right consistency.

4.. Switch of the stove. Add fresh cream, palm -rubbed kasuri methi, and cilantro, and serve hot with Basmati Rice / Naan / Roti.

Note:

1.  There is no need to soak dal overnight, as it gets cooked faster..dont forget to soak kidney bean tho.

2.  Continuous stirring is required, else this dal tends to stick to the bottom of the pan.

3.  The longer the dal gets cooked in this tomato gravy along with seasonings, the more flavorful it will be.

4.  Remember to add fresh cream when you are just about ready to eat. The dal gets thicken as it gets cold..so make sure you add enough water when you switch off the stove, to get the right consistency.

* Garam Masala: Garam masala means "warm or hot spice mixture", and that is exactly what this traditional Indian spice blend imparts to Indian dishes. For homemade garam masala, mix together 1/2 tsp ground cumin,1/2 tsp ground coriander,1/2 tsp ground pepper,1/2 tsp ground cardamom,1/2 tsp ground cinnamon, 1/4 tsp ground cloves. Toast the ground spices before using.  (Makes: 1 Tbsp)


Now Its Award time: 

Oct 09: We got this award along with meme once again from two of our blogger friends. Thanks Rohini and Uma for passing on this award. Pari & Padma has passed across "over the top award". Really appreciate it. The rule of this award is to share it with 7 people, and this time we would like to pass this on to Sanjana, Prasu,Gulmohar,Sandhya,Avishah,Chitra,Denufood

Event Participation:

This goes straight to MLLA 16th Helping, event hosted by Jeanne of Cooksister, created and administered by the lovely Susan ofThe Well-Seasoned Cook.

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Gujarati Toor Dal (Split Pigeon Peas Soup)

Know What You Eat:

Pigeon pea meal has a very high content of potassium, phosphorus, moderate content of calcium and magnesium and low content of iron, zinc, copper and manganese.They are good amount of Vitamin A, Niacin and small amount of thiamin, riboflavin, Vitamin B6, folate and pantothenic acid.

Health Benefits of Pigeon Pea: Pigeon Pea cures cough, poisoning effect, gas troubles, acidity, stomach pain and piles. It makes a balanced human food, quells swelling of internal organs and with water it cures intoxicating effects. It is useful in the treatment of internal organ swelling. Some herbal practitioners/researchers are of the opinion that it diminishes the swelling of internal organs like stomach, liver, intestines etc. In case of wound or cancer of these organs it is helpful in reducing them.

Ingredients

1 C Tuver/Toor Dal (Yellow Split pigeon Peas)
1 Tomato, Chopped
1 Small Carrot, Peeled & Chopped
2 Green Chillies, Slit
1 Red Chillie, Slit
1" Ginger, Peeled & Grated
3 Tbsp Cilantro, Chopped
8-10 Peanuts, Raw
8-10 Broken Cashew
1 tsp Red Chilli powder
1/2 tsp Turmeric Powder
Lemon Juice to taste
1 C Water, to dilute
Salt to taste
Jaggery to taste ( My dal is on the sweeter side)

For Tempering:

3 tsp Ghee (Clarified Butter)
1/2 tsp mustard seeds
1 tsp cumin seeds
1/2 tsp methi seeds (dried fenugreek)
2-3 cloves
1/2" Cinnamon stick
5-6 curry leaves
1/4 tsp pinch Asafoetida

Method:

1.. Pressure Cook Toor Dal & Carrot with turmeric & salt....for atleast 4 whistles. Let it cool. Blend it well with a hand blender.
2.. Take a saucepan/pot, heat ghee, add mustard seeds, as it spluters, add methi seeds, cumin seeds, cloves, cinnamon, curry leaves & asafoetida.
3.. Add chopped tomato, red chilli powder, peanuts & cashew...cook for a while.
4.. Now add blended toor dal, water, jaggery, some chopped cilantro, and lemon juice. Bring it to boil then simmer it for another 10-15 mins.
5.. Remove from flame, add the rest of cilantro and lemon juice if needed. Have it as a lentil soup or Serve it with Jeera Rice/ Roti.

Event Participation:

Susan's 14th helping of My Legume Love Affair

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Moong Dal With Spinach

Preparation time 10 mins

Cooking time 10 mins

Serves 3

Nutritional information:

Calories: 207

Fat: 3.5 g;

Saturated Fat: .6g

Cholesterol: 0mg, 0%

Total Carbohydrates: 32.8g, 11%

Dietary Fiber: 13.2g, 53%;

Protein: 12.5g

Ingredients:

1 C yellow moong dal (yellow split lentils, washed & pressure cooked with 1 whistle)2

2 C water or vegetable broth

2 C washed, chopped spinach

1 chopped tomato

1/2 tsp turmeric

1/2 tsp red chilli powder

1/2 tsp coriander-cumin powder
1 tsp shredded ginger
1/4 tsp garam masala
1/2 teaspoon lemon juice

2 Tbsp washed, chopped cilantro

Salt to taste

Tempering :

2 tsp canola oil or ghee (clarified butter )
1/2 teaspoon cumin seed (Jeera)
3 whole dry red chilies
Pinch of asafoetida (hing)

Method:

1. Wash dal changing water several times till water becomes clear.

2. Pressure cook dal along with spinach, salt, turmeric & some water for upto 1 whistle or uptill its boiled.

3. Let it cool, now in a non stick / heavy bottomed pot, heat oil/ ghee, add cumin seeds, red chillis with some hing, then add chopped tomatoes, and cook it for a while.

4. Now add cooked dal & spinach from the pressure cooker.

5. Then add red chilli powder, garam masala powder, coriander - cumin powder, lemon juice & lots of chopped cilantro.
6. Adjust the consistency of dal to your desire taste, adding boiled water as needed and mix it.
7. Bring it to a boil ...and remove from flame.

Serve it with Multigrain Roti, Paratha (indian flat bread) OR Rice.

Event Participation:

• 
  
  
  My legume love affair twelfth helping hosted by Annarasa.
• 
  
  
  Delectable Combinations hosted by Kamalika originally started by Sunshinemom.

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Jain Pav-Bhaji / Bhaji Pav

Know what you eat: Jains beleive---Ananta-käyas are the plants which are inhabited, not like the majority of the vegetable kingdom by individual jivas (living beings), but by an infinite number of living organisms. Potatoes, onions, carrot, garlic, ginger, tuber and other root vegetables are included. Jain concept is based on a thorough insight into plant physiology and morphology as is shown by the recognition of the role of roots and stems is for future generations. I have used Cilantro in this recipe, which is not acceptable, on particular days, in that case one can use dried cilantro.

Recipe: Jain Pav Bhaji
 

Preparation time: 12 - 15 mins

Cooking time : 15-20 mins

Serves: 4

Here is the Saatvik way of making a Pav -Bhaji:

Ingredients

• 4 med sized raw plantains/cooking banana, peeled and cut into 2- 3 pieces
• 1 C Cauliflower florets
• 1 C Chopped Green Bell Pepper
• 2 C Crushed Tomatoes / Chopped tomatoes work as well
• 1/2 C Boiled Green Peas / Frozen - thawed
• 2 tsp Butter + 1 tsp Canola Oil
• 1/2 tsp Cumin Seeds
• 2- 1/2 tsp Pav Bhaji Masala ( Any Brand, I used Badshah)
• 1 tsp Red Chilli Powder
• Salt to taste

Garnishing

1 Tbsp Chopped Cilantro / Coriander leaves

1 tsp Lemon juice

1/2 tsp Butter

Method

• Pressure Cook Plantain peeled & cut in 2-3 pieces + Cauliflower with some water, for about, 2 - 3 whistles.
• Mash it with a masher, and keep it aside.
• Heat Butter + Canola oil, and temper "Jeera" Cumin seeds, once it starts splutering, add chopped bell-peppers, & cook for a while.
• Now add chrushed tomatoes, green peas, red chilli pwd, pav-bhaji masala, salt & add already kept mashed cooked plantain + cauliflower.
• Mix everything together, cook for a while.
• Add lemon juice, chopped- cilantro, some butter and serve hot with regular / masala pav (Sour-dough Bread goes very well with this recipe)

For Masala Pav

1. In a bowl add 1 tsp butter with 1 pinch of chaat masala + pav-bhaji masala + black salt with some chopped cilantro & mix it well.

2. Now with a butter knife / spoon apply this on the Pav (bread) of your choice.

3. Serve hot with Bhaji & Popaddum (papad)

Other variations in Pav Bhaji

• Jain pav bhaji — pav bhaji without potatoes, onion and garlic

• Khada pav bhaji — cook the same way but don't mash the vegetables

. Peas pav bhaji -- Add fresh / dried soaked overnight green peas with tomatoes, and no more vegetables

• Paneer pav bhaji — regular pav bhaji garnished with loads of paneer

• Cheese pav bhaji — regular pav bhaji garnished with cheese

Event Participation:

This dish goes to RCI Jain Saatvik Cooking, hosted by PJ & Lakshmi

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Power Packed Whole Mung Green Gram Curry

Know what you eat:

Mung beans were originally cultivated in India,they are small, ovoid in shape,dark green outside and dark yellow inside. They are sweet, and soft, & easily digested.The most popular use of mung beans in the western world is for sprouting, If your concept of including mung in your diet means topping off a salad with a few bean sprouts, THINK AGAIN. Mung beans, and their split, hulled version, mung dal, can be used to create main dishes, salads, soups, spreads, savories, beverages and desserts.

Ayurvedic healers consider the mung bean valuable because it is highly nutritious and delivers sustenance while being easier on the digestion that most other beans.

From the modern nutrition perspective, mung beans offer protein and dietary fiber, and are a source of phytoestrogens {Evidence is accruing that phytoestrogens may have protective action against diverse health disorders such as prostate, breast, bowel, and other cancers, cardiovascular disease, brain function disorders, menopausal symptoms and osteoporosis} They also contain vitamins A, C and E, folacin, phosphorus, magnesium, iron and calcium.

Buying and Storing Mung Beans they are available at Asian groceries, health food stores, online and even some supermarkets.

Ingredients:


1 C Whole Green Moong/Mung beans (no need to soak/pressure cooked upto 3 whistles)

1/2 cup Yogurt

1/2 C Water

1/2 tsp turmeric pwd
1/2 tsp red-chilli pwd
1/2 tsp coriander-cumin pwd
1/2 tsp garam masala pwd
1 tsp lemon juice
1 tsp jaggery

Salt to taste

For Tempering

3 tsp Olive/Canola Oil

1/2 tsp Mustard seeds

1/2 tsp Cumin seeds

1/4 tsp Asafoetida powder

few curry leaves

Method:

1. Heat oil and add the mustard seeds, once it stops spluttering add cumin & asafoetida powder & curry leaves.

2. Add cooked moong & add some water to it, now add turmeric,redchilli,coriander-cumin, garam masala pwd, salt & jaggery and let it simmer for a while.

3. Beat yougurt & pour in the cooked moong, stir & then remove from flame. Serve hot. Garnish with cilantro (optional) & lemon juice.

Note: Can be best served with Basmati Rice, Indian Breads (roti,paratha)/just enjoy like a soup.

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