Dalma
| Ingredients | |
|---|---|
| 3/4 cup Toor dal | 1/3 cup Chana Dal |
| 1 tsp ghee or oil | 1 peeled potato and cut into large pieces |
| 1/2 lb of yellow squash cut into pieces | 1 small eggplant cut into medium size pieces |
| 1 green Banana cut into medium size pieces | 2 tsp of grated coconut |
| 4 dried red chillies | 1 tbs of ginger minced |
| 1 tbs turmeric | 1 tsp of chari-phutana (cumin, mustard, fennel, fenu greek) seeds |
| 1 tsp of cumin seed | Salt to taste |
Method
- Dry roast 1 tsp of cumin in a pan and grind it properly and leave it aside.
- Boil 4 cups of water and add both dals (toor and chana), coconut, salt, minced ginger and turmeric and leave it until Dals is half cooked.
- Add all vegetables viz. potato, banana, squash, egg plant and cook until dal is cooked properly.
- Fry the chari-phutana until it fluters and then add it to the dal Mix the cumin powder from Step 1 and serve with Rice.
| Nutrient Composition Per Serving | |||
|---|---|---|---|
| Energy (Kcal) | 183 | Carotene (μg) | 93.55 |
| Protein (g) | 8.47 | Vitamin C (mg) | 3.7 |
| Carbohydrate (g) | 29.28 | Mg (mg) | 82.49 |
| Fat (g) | 3.54 | Na (mg) | 19.83 |
| Fibre (g) | 2.27 | K (mg) | 456.56 |
| Minerals (g) | 1.85 | Mn (mg) | 0.87 |
| Calcium (mg) | 44.14 | Zn (mg) | 0.72 |
| Phosphorus (mg) | 147.03 | Cr (mg) | 0.011 |
| Iron (mg) | 5.73 | ||