Category Archives: Dals And Beans

Green Moong Dal & Oats Chila

This is one of the healthiest option for breakfast , lunch & even for dinner.It is also very good if you are on a weight loss regime as both moong chilka dal & oats are great source of protein & fibre.So these chilas are worth giving a try.Here is the recipe:

INGREDIENTS:

  • Moong Chilka Dal:1 cup
  • Oats: 1/2 cup
  • Ginger: 1 inch
  • Green Chili: as per taste
  • Cimin Seeds: 1/2 tsp
  • Asafoetida : 1/4 tsp
  • Salt to taste
  • Vegetable Oil : 1bsp

METHOD:

Soak moong dal for 2-3 hrs. now grind soaked dal in a grinder along with ginger , chili, cumin, asafoetida & salt.Keep the consistency little thin.

Now add oats to it. If u want you can powder oats first then add to it. If you are adding oats directly to it then mix well & keep the batter aside for 15 min. Add some water if the batter is too thick. Stir well. The batter should be of pouring consistency.

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Heat a non stick pan or tawa.Sprinkle few drops of vegetable oil. Spread the batter on it in circular motion.Cook from both sides on medium flame for 2-3 min . Serve with your favorite Chutney or sauce.

NOTES:

  • The given quantity will make 5-6 chilas.
  • The batter should not be very thin else chillas will break while cooking.
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Rajma Masala[Indian Style Kidney Beans Curry]

Although we see a lot of use of Rajma in Mexican & Italian recipes but Rajma is an Indian bean. It is originated here in India.In northern part of India it is considered as a royal bean as its recipes are widely made in wedding functions & also at home when we want to feed our best to some special guests.Even this rajma curry is made when sometimes we don’t want to eat our regular dal chawal roti sabzi meal. Try this easy everyday rajma curry recipe..

INGREDIENTS:

  • Rajma[Soaked Overnight] : 100gm
  • Onion Paste : 1tbsp
  • Garlic Paste : 1tsp
  • Tomato Finally Chopped : 2-3 tbsp
  • Ginger Finally Chopped : 1/4tsp
  • Turmeric Powder : 1/4tsp
  • Coriander Powder : 1/2tsp
  • Red Chili Powder : As per taste
  • Garam Masala Powder : 1/2 tsp
  • Bay Leaf : 1
  • Black Cardomom : 1
  • Green Cardomom : 2
  • Dal Chini [Cinnamon]: 1/2 inch
  • Javitri [Mace]: 1/2 inch
  • Black Pepper Corn : 8-10
  • Nutmeg Powder [jaifal]: a pinch
  • Asafoetida : a pinch
  • Mustard oil: 1tbsp
  • Salt to taste

METHOD:

In a pressure cooker heat oil & add asafoetida,bay leaf, both cardomoms,cinnamon ,mace & pepper corn.Stir & cook for 30 sec.

Add onion & garlic paste.Cook for 1 min.Add tomatoes , red chili powder & ginger.Cook for 1 min . Now add all the dry spices along with 2 tbsp water.Add salt too.Cook until masala starts leaving the sides.

Mix soaked rajma to it & cook for 3-4 min.Add 2cups of water to it . Close the lid of pressure cooker . Let 1 whistle come on high flame & then 3 whistles on slow flame.Your rajma is ready  to serve with white rice.

Notes:

If you are not using pressure cooker & cooking it in a pan double the quantity of water. Bring it to boil on high flame & cook on medium flame for 15-20 min.

Mixed Green Beans & Raw Peanut Sundal

This is a very healthy protein packed breakfast recipe from South India.Sundal is usually made with dried & home cooked or canned beans like chick peas[Chole] , kidney beans[Rajma],Black eyed beans[Lobia] etc.Here I am using green beans which is used to make Poriyal & raw peanuts  which is used in Sundal so it is a combination of Poriyal & Sundal…Try this protein packed stomach full of breakfast..

INGREDIENTS:

  • Cow Peas[Lobia Phali] : 10-12
  • French Beans : 10-12
  • Cluster Beans [Gawar Phali]: 10-12
  • Raw Peanuts : 1/2 cup
  • Grated Fresh Coconut : 1/2 cup
  • Ginger Finally Chopped : 1/2 tsp
  • Green Chili Finally Chopped [As per Taste]
  • Curry Leaves: 10-12
  • Black Mustard Seeds : 1/4 tsp
  • Vegetable oil  2tsp
  • Turmeric : 1/4 tsp
  • Asafoetida: A pinch
  • Lemon Juice [ optional] : 1tsp
  • Salt to taste
  • Chopped Green Corriander [optional] : 1-2 tbsp

METHOD:

Chop all the beans into 1/2 inch pieces.Cook them with 1/2 cup of water in a pressure cooker until one whistle.Let the pressure cooker cool.Boil peanuts seperately with 1/2 cup of water in a pan or just fry them with one tsp oil on a tawa or griddle.

While the beans & peanuts are done heat a wok. Add oil to it. Once the oil is hot add mustard seeds & asafoetida. Let it splutter & add then add green chilies , ginger & curry leaves.Cook for 1 min & add grated coconut along with turmeric.Cook for 5-6 min & stir inbetween.

Now add boiled beans & peanuts to it.Mix well.Add salt & lemon juice. Cook again for 4-5 min. Serve hot. You can garnish it with green coriander.

NOTES:

  1. You can use beans of your choice.
  2. Cook on medium/slow flame as we are using less oil.

 

 

 

 

Moong Dal Masala Roti [ Gluten Free ]

Roti is an integral part of Indian diet & when it is made of yellow moong dal & gluten free flours like jowar[sorgum] & rice/gram it not only fill your stomach but also don’t add too much calories. Few spices added to it gives flavor as well as eliminates the need of additional sides like sabzi or dal…Enjoy this wonderful spicy roti.

INGREDIENTS:

  • Yellow Moong Dal 1 cup
  • Jowar[Sorgum] Flour 1 1/2 cup
  • Rice/Gram Flour 1/2 cup
  • Fennel Seed Powder[Moti Sauf] 2tsp
  • Ground black pepper 1/2 tsp
  • Coriander Powder [Dhania] 2tsp
  • Asafoetida 1/4 tsp
  • Cumin Seeds 1/2 tsp
  • Green Chili Finally 4-5 [as per taste]
  • Ginger About 1 inche long
  • Salt to taste
  • Vegetable Oil 1tbsp

METHOD:

  1. Soak moong dal for 4-5 hrs. Then grind it to a smooth paste with ginger ,chili , salt & all other spices mentioned above with a dash of water.
  2. In a bowl mix jowar flour & rice/gram flour. Add vegetable oil & rub the flour with both hands. To this add some salt & ground dal & knead a soft dough.Keep it to rest for 15 min.
  3. Now take a lemon size ball & roll it to 6-7 cm diameter . Cook from both sides on hot tawa & then directly on flame.
  4. Serve hot with chutney & buttermilk. You can also apply ghee on this roti.

NOTES:

  • Cook roti on medium flame because you are using raw dal
  • Eggeaterians can have this with poach egg.

Dahi Pakodi/Lentil Balls Dipped in Curd

This is a traditional recipe from eastern UP usually prepared during Makar Sankranti. It is a kind of substitute to dahi wada. It is usually spicy but you can relish it with sweet tamarind chutney. I like it spicy so here is how i make & relish it..

INGREDIENTS:

  • Black Gram Skinned / Dhuli Urad Dal 2 cups
  • Curd 4 -6 cups
  • Cumin Seeds[jeera] 1 tsp
  • Asafoetida 1/4 tsp
  • Salt to taste
  • Red Chili Powder 1tsp
  • Cumin Powder 1tsp
  • Dried Mint Powder 1tsp
  • Black Salt 1 tsp
  • Vegetable Oil 2 cups [For Deep Frying]
  • Green Chili [as per taste]
  • Ginger About 1 inche long

METHOD:

  1. Soak dal for about 4 hrs. Coarsly ground it by adding very small amount of water along with ginger,green chilli, cumin seeds,asafoetida,.Keep it aside for 15 min.
  2. Meanwhile add a glass of water in the curd & mix it well. Add remaining salt & all other spices in curd.Heat a wok & put oil to it. Wet your hand & make small balls of dal mix & deep fry.
  3. Take them on kitchen towel & then put these balls into the curd mix. Let them soaked for atleast 1 hr.These balls will absorb curd & the mix becomes thick. While eating you can top it up with some more cumin powder & mint powder.
  4. You can also add fresh chopped corriander. Serve at room temperature along with khichdi of your choice.

Notes

  • You can serve it by adding green / tamarind chutney.

Dal Ke Phool

This is a traditional recipe from eastern UP  & is now a kind of extinct recipe because of obvious new generations liking of junk food.But if you want to feed your family with aleast one healthy meal a day then this can be a very good option as it is tasty healthy easy & quick to prepare.

INGREDIENTS:

Tur Dal /Arhar dal   : 2 cups

Wheat Flour : 1 cup

Onion Finally Chopped : 1 tbsp

Garlic Finally chopped : 1/4 tbsp

Ginger Finally Chopped : 1/4 tbsp

Green Chilies As Per Taste

Cumin Seeds 1/2 tsp

Asafoetida A Pinch

Turmeric Powder : 1/4 tsp

Salt As Per Taste

Vegetable Oil : 1tbsp

Water : 6 Cup

 

METHOD:

Pressure cook dal with  2 cups water, salt & turmeric powder. Dal will be cooked after 1 long whistle on high flame & 2 small whistles on low flame. Rest it to release the pressure.

Knead Flour with some salt & water like you knead it for your daily chapatis.Roll it into upto 4 cm diameter & make a flower of it by bringing four sides together in center.

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Now add remaining water in dal and bring it to boil. When it reaches to its boiling point drop flowers carefully one by one into it.

Close the pressure cooker lid & cook it on medium flame till it whistles. Typically 5 -6 min. Switch off the gas & rest it again to release the pressure.

In another pan heat oil . Add cumin seeds , asafoetida & splutter. After that add ginger garlic & onion. Cook till everything becomes golden brown.Pour immediately to the dal & phool mix.

Serve hot with achar & papad.

 

 

Kevati Dal/Arhar Or Tuar Dal mix with Chilka Urad

Dals / Lentils  are an inseperable part of indian meals and a rich and pocket friendly source of nutrition for vegetarians.We do a lot of preprations using different dals available in India .Here I am presenting a simple mix of two widely eaten dals.

INGREDIENTS:

Arhar/Tuar dal : 1 cup

Chilka Urad: 1 cup

Tamarind : 1 inch piece

Salt: 1tsp [as per taste]

Water : 4 cups

FOR TADKA:

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Garlic [finally chopped] : 8-10 pods

Asafoetida: 1/4 tsp

Cumin Seeds : 1/2 tsp

Dried Chillies : 2-4

Mustard Oil : 1tbsp

METHOD :

Soak both dals for 1 hr . You can skip this step.I do it to decrease the cooking time and also it is said that there are certain suppressed nutrients which gets activated by soaking dal.

In a pressure cooker boil both dals together in 4 cups water along with salt and tamarind. Cook untill you get a long whistle on high flame and then 2 small whistles on medium flame.Once done let the pressure cooker cool and mix dal well with a rounded service spoon or mathani.

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After Mixing the dal will look like in picture. Add a little lukewarm water if it is too thick and cook for 2 mins on medium flame.

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In a tadka pan heat oil.[I always use mustard oil in this but if you want you can use deshi ghee here].Add asafoetida and immediately add cumin seeds and dried red chillies.Add chopped garlic and cook till garlic turns golden brown

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Pour this tadka immediately into the cooked dal and cover.Open the lid after 5 mins and serve with rice or chapati.

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