INGREDIENTS (using 250 ml cup)
- Split green gram (moong dal) – ½ cup (dry measurement), boiled
- Pigeon pea lentils (arhar or toor dal) – ½ cup (dry measurement), boiled
- Dry red chillies – 3 pieces
- Fenugreek seeds – 2 teaspoon
- Cloves – 4 to 5 pieces
- Mustard seeds – 1 ½ tea spoon
- Cumin seeds – 2 tea spoon
- Cinnamon sticks – 2 one inch pieces
- Curry leaves – 10 to 15 pieces
- Green chillies – 3 to 4, de-seeded and chopped
- Ginger paste – 1 tea spoon
- Garlic paste – 1 ½ teaspoon
- Tamarind water – 3 to 4 tablespoon
- Coriander powder – 2 teaspoon
- Jaggery – 2 tablespoon, grated
- Salt to taste
- Turmeric powder- 1 teaspoon
- Ghee – 2 tablespoons
- Coriander leaves – few sprigs, chopped
METHOD OF PREPARATION
- Heat ghee in a deep wok.
- Add dry red chilli, fenugreek seeds, cloves, mustard seeds, cumin seeds, cinnamon sticks, curry leaves, finely chopped green chillies, ginger paste, garlic paste and sauté it for one or two minutes.
- Then add tamarind water, jaggery, coriander powder, salt, turmeric powder and sauté all the ingredients together.
- Add the boiled lentils to the spices and mix well.
- Stir well and let it simmer on low heat for 8 to 10 minutes.
- Garnish with chopped coriander leaves. Serve hot with rice or rotis.
- Split green gram lentil or Moong dal is highly valued in ayurveda for its tridoshic nature, hence is considered as one of the best lentils to nourish human body. 100 grams of moong dal contains 106 kCal of energy. Moong dal is a good source of protein, sodium and potassium.
- 100 grams of pigeon peas or arhar dal or toor dal contains 335 calories, 22 grams of protein, 58 grams of carbohydrates and 12 grams of dietary fiber. It is also a good source of vitamin A, calcium and iron.