Bisi Bhela Bath
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
- Roast the first 10 ingredients one by one and powder coarsely.
- Cook the rice, toor dal, chopped vegetables with turmeric powder in a pressure cooker till done.
- Add the tamarind juice and salt.
- Mix well. Then add the powdered spices.
- Heat dalda or oil in a pan and add the mustard seeds.
- When it starts to pop add urad dal and chana dal & cashew nuts.
- Fry for few minutes until they get roasted.
- Add green chillies and coriander leaves.
- Add this to the rice, toor dal & vegetable mixture and mix well. Serve hot.
| Nutrient Composition Per Serving | |||
|---|---|---|---|
| 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 |