Nutrient Information for ¾ katori | |||
Energy (Kcal) | Protein (g) | Carbohydrate (g) | Total Fats (g) |
122 | 5.7 | 12.8 | 5 |
4-5 katori
30 minutes
- If you are prescribed 1200 kcal, 1400 kcal, you can consume: 3/4 katori
- If you are prescribed 1600 kcal, 1800 kcal, 2000 Kcal, you can consume: 1 katori
- 3/4 cup arhar dal (or)
- 1 Cup chana dal
- 1/2 kg spinach (palak), cleaned and chopped(or)
- 1/2 kg lamb’s quarters (bathua), cleaned and chopped(or)
- 1/2 kg amaranth (chaulai), cleaned and chopped
- 2cm piece ginger, chopped
- 3 small cloves garlic, crushed
- 2 small green chilli, sliced
- 4 tsps mustard oil
- 6 cups water
Dry Spices
- 1 tsp cumin seeds
- 1/2 tsp turmeric
- Use minimal amount of salt
- Wash and soak the dal for 20-30 minutes.
- Thoroughly wash and finely chop spinach/bathua leaves. Slice the green chillies and crush ginger, and garlic.
- In a pressure cooker add soaked dal with 6 cups of water, spinach/ bathua, salt, turmeric powder, ginger, and garlic and cook for 10 minutes (2-3 whistles). Let it cool.
- Heat oil in a small pan/ karahi and add cumin seeds and let them splutter.
- Add sliced green chillies and sauté for a few seconds.
- Remove the pan from the flame. Add to the hot dal and blend well with the help of a ladle.
- Serve hot with rice or multigrain roti.