Rajasthani Dal, traditional delicacy made healthy by using no oil.
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Rajasthani Dal
Rajasthani delicacies are traditionally laden with ghee but not to worry, for here is a healthier version! Chana dal helps to thicken the dal and imparts body to the dish. Add amchur as per your taste, more if you like it sour, else just a little.
Preparation time: 15 minutes. Cooking time: 20 minutes. Serves 4.
Soaking time: 2 to 3 hours.
½ cup green moong dal (split green gram)
2 tbsp chana dal (split Bengal gram)
¼ tsp turmeric powder (haldi)
Salt to taste
¼ tsp cumin seeds (jeera)
1 tsp finely chopped garlic (lehsun)
¼ cup finely chopped onions
1 tsp ginger-green chilli paste
¼ tsp chilli powder
½ tsp coriander-cumin seed (dhania- jeera) powder
2 tsp dried mango powder (amchur)
For the garnish
1 tbsp chopped coriander (dhania)
1. Clean, wash and soak both the dals in water for 2 to 3 hours. Drain well.
2. Combine the dals, turmeric powder, 1 cup of water and salt in a pressure cook for 2 whistles.
3. Allow the steam to escape before opening the lid. Keep aside.
4. Heat a deep non-stick pan on a medium flame and when hot, add the cumin seeds and dry roast for a few seconds.
5. Add the garlic and onions and dry roast on a medium flame for 1 minute.
6. Add the ginger-green chilli paste, chilli powder, coriander-cumin seeds powder and dry roast for a few seconds, while stirring continuously.
7. Add the cooked dals and ½ cup of water and mix well.
8. Add a little salt, dry mango powder and ½ cup of water, mix well and cook on a medium flame for 2 to 3 minutes.
Serve hot garnished with coriander.
Nutritive value per serving
Energy : 110 calories
Protein : 7.1 gm
Carbohydrates : 18.8 gm
Invisible fat: 0.7 gm
Iron : 1.3 mg
Zinc : 0.8 mg
source
