Serves 5

Ingredients
50 gms - Toovar Dal 2 Nos - Cloves
50 gms - Chana Dal 2 Nos - Cardamom
25 gms - Urad Dal 1 inch piece - Cinnamon
50 gms - Moath Dal ½ Tsp - Mustard Seeds
75 gms - Green Moong Dal with skin ½ Tsp - Cumin Seeds
2 Tsp - Salt 1 Tsp - Chopped Green Chillies
1 Tsp - Red Chilli Powder 1 Tsp - Chopped Ginger
1 Tsp - Turmeric Powder 1 Tcup - Sliced Tomatoes and Onions
3 Tbsp - Oil 1 Tsp - Mango Powder
2 Nos - Bay Leaf 1 Tsp - Coriander Powder
A pinch Asafoetida 4 Tbsp - Chopped Coriander Leaves

Garnish

Chopped Coriander Leaves.

Method

  1. Clean and wash the Dals and soak in Water for 2 hours.
  2. Add Turmeric Powder,Red Chilli Powder, Salt, Water and pressure cook the Dals for 2 Whistles.
  3. Heat Oil in a Pan and then add Asafoetida, BayLeaf, Cinnamon, Cardamom, Mustard Seeds, Cumin Seeds to it.
  4. Add Green Chillies and Ginger to it and fry well.Add Sliced Tomatoes and Onions and fry well.
  5. Add the Cooked Dal and mix. Add Water to get the desired consistency.
  6. Add Mango Powder and Coriander Powder and mix well. Add Coriander Leaves and mix.
  7. Check the Seasoning and adjust accordingly.
  8. Serve hot garnished with Chopped Coriander Leaves.
Nutrient Composition Per Serving
MACRONUTRIENTS
MICRONUTRIENTS
Energy (Kcal) 272.1 Carotene (μg) 943.76
Protein (g) 12.31 Vitamin C (mg) 18.7
Carbohydrate (g) 32.69 Mg (mg) 81.02
Fat (g) 10.25 Na (mg) 29.69
Fibre (g) 1.83 K (mg) 543.77
Minerals (g) 2.12 Mn (mg) 0.80
Calcium (mg) 100.66 Zn (mg) 1.08
Phosphorus (mg) 177.77 Cr (mg) 0.01
Iron (mg) 3.05

Modification

Reduce the amount of oil used for preparation.
Ingredients
50 gms - Toovar Dal 2 Nos - Cloves
50 gms - Chana Dal 2 Nos - Cardamom
25 gms - Urad Dal 1 inch piece - Cinnamon
50 gms - Moath Dal ½ Tsp - Mustard Seeds
75 gms - Green Moong Dal with skin ½ Tsp - Cumin Seeds
2 Tsp - Salt 1 Tsp - Chopped Green Chillies
1 Tsp - Red Chilli Powder 1 Tsp - Chopped Ginger
1 Tsp - Turmeric Powder 1 Tcup - Sliced Tomatoes and Onions
2 Tbsp - Oil 1 Tsp - Mango Powder
2 Nos - Bay Leaf 1 Tsp - Coriander Powder
A pinch Asafoetida 4 Tbsp - Chopped Coriander Leaves

Garnish

Chopped Coriander Leaves.
Nutrient Composition Per Serving
MACRONUTRIENTS
Energy (Kcal) 245.1
Protein (g) 12.3
Carbohydrate (g) 32.69
Fat (g) 7.25
Fibre (g) 1.83
Minerals (g) 2.12