Panchmela Ki Daal
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
- Clean and wash the Dals and soak in Water for 2 hours.
- Add Turmeric Powder,Red Chilli Powder, Salt, Water and pressure cook the Dals for 2 Whistles.
- Heat Oil in a Pan and then add Asafoetida, BayLeaf, Cinnamon, Cardamom, Mustard Seeds, Cumin Seeds to it.
- Add Green Chillies and Ginger to it and fry well.Add Sliced Tomatoes and Onions and fry well.
- Add the Cooked Dal and mix. Add Water to get the desired consistency.
- Add Mango Powder and Coriander Powder and mix well. Add Coriander Leaves and mix.
- Check the Seasoning and adjust accordingly.
- Serve hot garnished with Chopped Coriander Leaves.
| Nutrient Composition Per Serving | |||
|---|---|---|---|
| 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 |