Serves 2

Ingredients
Coriander seeds - 1 tsp Toor dal - ½ cup
Urad dal - 1/2 tsp Turmeric powder - 1/4 tsp
Chana dal - 1/2 tsp Chopped mixed vegetables - 2 cups (potatoes, carrots, beet roots, beans, raddish, shallots)
Red chillies - 2 Tamarind juice - ½ cup
Black pepper - 1/4 tsp Green chillies - 4 (finely chopped)
Cumin seeds - 1/2 tsp Mustard seeds - ½ tsp
Fenugreek seeds - few Urad dal - 1 tsp
Cinnamon - 1 piece Chana dal - 1 tsp
Cloves - 1 Cashew nuts - 2 tsp (broken into pieces)
Shredded Coconut - 3 tablespoons Cilantro leaves (coriander)
Oil - 1 tablespoon (for roasting the above ingredients) Salt
Rice - 1 cup Dalda or oil - 3 tablespoons

Method

  1. Roast the first 10 ingredients one by one and powder coarsely.
  2. Cook the rice, toor dal, chopped vegetables with turmeric powder in a pressure cooker till done.
  3. Add the tamarind juice and salt.
  4. Mix well. Then add the powdered spices.
  5. Heat dalda or oil in a pan and add the mustard seeds.
  6. When it starts to pop add urad dal and chana dal & cashew nuts.
  7. Fry for few minutes until they get roasted.
  8. Add green chillies and coriander leaves.
  9. Add this to the rice,toor dal & vegetable mixture and mix well.Serve hot.
Nutrient Composition Per Serving
MACRONUTRIENTS
MICRONUTRIENTS
Energy (Kcal) 786 Carotene ( μg ) 572
Protein (g) 13.62 Vitamin C (mg) 11.25
Carbohydrate (g) 87.02 Mg (mg) 132.3
Fat (g) 42.59 Na (mg) 43.05
Fibre (g) 4.37 K (mg) 440
Minerals (g) 3.2 Mn (mg) 0.9
Calcium (mg) 120.33 Zn (mg) 1.87
Phosphorus (mg) 432.75 Cr (mg) 0.04
Iron (mg) 7.1

Modification

Reduce oil. Add more vegetables like capsicum, carrots, white pumpkin, tomatoes etc.
Ingredients
Coriander seeds - 1 tsp Toor dal - ½ cup
Urad dal - 1/2 tsp Turmeric powder - 1/4 tsp
Chana dal - 1/2 tsp Chopped mixed vegetables - 2 cups (potatoes, carrots, beet roots, beans, raddish, shallots)
Red chilies - 2 Tamarind juice - ½ cup
Black pepper - 1/4 tsp Green chillies - 4 (finely chopped)
Cumin seeds - 1/2 tsp Mustard seeds - ½ tsp
Fenugreek seeds - few Urad dal - 1 tsp
Cinnamon - 1 piece Chana dal - 1 tsp
Cloves - 1 Cashew nuts - 2 tsp (broken into pieces)
Shredded Coconut- 5 tsp Cilantro leaves (coriander)
Oil - 1 tablespoon (for roasting the above ingredients) Salt
Rice - 1 cup Ghee - 3 tablespoons
Nutrient Composition Per Serving
MACRONUTRIENTS
Energy (Kcal) 674
Protein (g) 13.17
Carbohydrate (g) 85.72
Fat (g) 30.93
Fibre (g) 4.01
Minerals (g) 3.1