Dal with Fenugreek Seeds (Dal-methi varan)
Serves 4
| Ingredients | |
|---|---|
| 1 cup toor dal | 2 tsp cumin seeds |
| 1 tsp fenugreek (methi) seeds | chopped coriander leaves |
| 2-3 small garlic cloves | 1 tsp turmeric powder |
| 4 green chillies | 1/2 tsp asafoetida |
| 1/2 tsp tamarind paste or 2 nos. or kokum (amsul) | salt and jaggary/sugar to taste. |
| 2 tbsp dry/desiccated shredded coconut | 1 tbsp oil |
Method
- Wash dal and fenugreek seeds. Add fenugreek seeds,1/2 tsp turmeric powder, asafoetida, 1/2 tsp oil and water to the dal. Pressure cook until soft.
- Mash dal. Keep aside.
- Heat a pan. Add coconut and toast it over medium heat until light brown. Then add cumin seeds and toss the mixture once. Remove and grind into a paste.
- Chop chillies and crush the garlic cloves.
- Heat oil in the pan. Once the oil is hot, let the mustard seeds sizzle. Add asafoetida, 1/2 tsp turmeric powder and crushed garlic cloves and chillies. Fry and add dal and water for desired thickness. Bring it to a boil.
- Once bubbles float on top, turn the heat to medium. Add ground coconut masala and tamarind paste or kokum and stir well. Add salt and jaggary or sugar. Let simmer for another 10 minutes.
- Top with coriander leaves and serve hot with rice or chapati.
| Nutrient Composition Per Serving | |||
|---|---|---|---|
| Energy (Kcal) | 183 | Carotene (μg) | 36.6 |
| Protein (g) | 6.94 | Vitamin C (mg) | 0 |
| Carbohydrate (g) | 18 | Mg (mg) | 50.64 |
| Fat (g) | 9.25 | Na (mg) | 10.28 |
| Fibre (g) | 1.54 | K (mg) | 300.5 |
| Minerals (g) | 1.23 | Mn (mg) | 0.77 |
| Calcium (mg) | 77.88 | Zn (mg) | 0.83 |
| Phosphorus (mg) | 120.15 | Cr (mg) | 0.003 |
| Iron (mg) | 1.82 | ||
Modification
Add vegetables like spinach, fenugreek leaves, tomato, onions, etc.| Ingredients | |
|---|---|
| 1 cup toor dal | 2 tsp cumin seeds |
| 100 g spinach | chopped coriander leaves |
| 2-3 small garlic cloves | 1 tsp turmeric powder |
| 4 green chillies | 4 green chillies |
| 1/2 tsp tamarind paste or 2 nos.kokum (amsul), | salt and jaggary/sugar to taste. |
| kokum (amsul) | 1 tbsp oil |
| 2 tbsp dry/desiccated shredded coconut | |
| Nutrient Composition Per Serving | |
|---|---|
| MACRONUTRIENTS | |
| Energy (Kcal) | 189 |
| Protein (g) | 7.43 |
| Carbohydrate (g) | 18.69 |
| Fat (g) | 9.43 |
| Fibre (g) | 1.69 |
| Minerals (g) | 1.65 |