Nutrient Information for 1 katori | |||
Energy (Kcal) | Protein (g) | Carbohydrate (g) | Total Fats (g) |
167 | 8.1 | 19.8 | 5.7 |
5-6 katoris
30 minutes
- If you are prescribed 1200 kcal, 1400 kcal, 1600 kcal, 1800 kcal you can consume: 1 katori
- If you are prescribed 2000 Kcal, you can consume: 1.5 katoris
- 1/2 cup Bengal gram dal (chana dal)
- 1/3 cup black gram dal (split urad chilka)
- 1 large onion, finely chopped
- 2 mediums tomatoes, finely chopped
- 2 cm piece ginger, crushed
- 4 cloves garlic, crushed
- 2 small green chillies, sliced (Optional)
- 4 tsps mustard oil
- 6 cups water
- 2 sprigs coriander leaves, finely chopped for garnish
Dry Spices
- 1 tsp cumin seeds
- 1/2 tsp turmeric powder
- 1/4 tsp red chilli powder (optional)
- 1/2 tsp garam masala (freshly prepared) *
- Use minimal amount of salt
*Refer to the recipe of garam masala
- Wash and soak urad chilka and chana dal for 60-90 minutes and drain.
- Peel the onion, ginger and garlic and wash them along with tomato and green chilli.
- Finely chop the onion, green chilli and tomato and crush the ginger and garlic.
- Add the salt, turmeric powder, crushed ginger, and garlic to the soaked dal. Add 6 cups of water and salt. Pressure cook for 10 minutes (2-3 whistles). Let it cool.
- Heat oil in a small pan/ karahi and add cumin seeds, let them splutter. Add chopped green chillies and onion, and sauté until golden brown.
- Add the chopped tomato and cook for a few minutes until soft. Add garam masala and remove from the flame.
- Pour the mixture over the hot dal and stir to mix well.
- Garnish with coriander leaves and serve.