Serves 6

For Dal

Ingredients
2 cups rajma beans, soaked in water overnight with a pinch of soda bicarb 1 tbsp ginger-garlic paste
3/4 cup whole black gram (urad) 2 green chillies, slit lengthwise
soaked in water overnight with a pinch of soda bicarb 2 tbsps cream
3 onions, chopped finely 4 tbsps ghee
2 tomatoes, chopped finely 1 cup coriander leaves, chopped finely
2 tsps garam masala powder Oil
2 tsps chilli powder Salt to taste
1 tsp turmeric powder

For dumplings

Ingredients
5 cups whole wheat flour, sieved 2 tbsps curd
60 g ghee, melted Salt to taste

Method

  1. Pressure cook rajma and black gram till soft. Heat 4 tbsps oil.
  2. Add onions. Brown them. Add ginger-garlic paste,tomatoes and Fry.
  3. Add all the masalas, beans and salt. Simmer till well blended. The gravy should be thick.
  4. Pour over cream and ghee. Knead a soft dough with flour, ghee, curd, salt and just enough water.
  5. Roll into lemon-sized balls. Cover and keep for one hour.
  6. Then roast in batches on hot coals till puffed and golden outside and spongy inside. Keep hot.
  7. Garnish the dal with coriander leaves and slit green chillies.
  8. Dip hot dumplings in the dal while eating.
Nutrient Composition Per Serving
MACRONUTRIENTS MICRONUTRIENTS
Energy (Kcal) 786.37 Carotene( µg ) 1417.3
Protein (g) 22.07 Vitamin C (mg) 25.3
Carbohydrate (g) 91 Mg (mg) 185.1
Fat (g) 37.14 Na (mg) 31.4
Fibre (g) 4.33 K (mg) 376.6
Minerals (g) 4.36 Mn (mg) 2.7
Calcium (mg) 195.1 Zn (mg) 3.61
Phosphorus (mg) 519.2 Cr (mg) 0.02
Iron (mg) 7.56

Modification

Reduce the amount of oil/ ghee used

For Dal

Ingredients
2 cups rajma beans,soaked in water overnight with a pinch of soda bicarb 1 tbsp ginger-garlic paste
3/4 cup whole black gram (urad) 2 green chillies, slit lengthwise
soaked in water overnight with a pinch of soda bicarb 2 tbsps cream
3 onions, chopped finely 4 tbsps ghee
2 tomatoes, chopped finely 1 cup coriander leaves, chopped finely
2 tsps garam masala powder Oil
2 tsps chilli powder Salt to taste
1 tsp turmeric powder

For dumplings

Ingredients
5 cups whole wheat flour, sieved 2 tbsps curd
3 tsp ghee, melted. Salt to taste
Nutrient Composition Per Serving
MACRONUTRIENTS
Energy (Kcal) 636.37
Protein (g) 22.07
Carbohydrate (g) 91
Fat (g) 17.97
Fibre (g) 4.33
Minerals (g) 4.36