Nutrient Information for 1 katori | |||
Energy (Kcal) | Protein (g) | Carbohydrate (g) | Total Fats (g) |
176 | 8.1 | 20.9 | 6.1 |
6-7 katoris
30 minutes
- If you are prescribed 1200 kcal, 1400 kcal, you can consume: 1 katori
- If you are prescribed 1600 kcal, 1800 kcal, 2000 Kcal, you can consume: 1.5 katoris
- 1 cup chana dal
- 1.5 cups pumpkin, diced small pieces
- 1 large onion, finely chopped
- 2 cm piece ginger, crushed
- 4 cloves garlic, crushed
- 1 tsp cumin seeds
- 2 whole green chillies, sliced (optional)
- 4 tsps mustard oil
- 4 cups water
- 2 sprigs coriander leaves, finely chopped for garnish
Dry Spices
- 1/4 tsp turmeric powder
- 1/2 tsp garam masala (freshly prepared)*
- 1/2 tsp asafoetida (hing)
- Use minimal amount of salt
*Refer to recipe of garam masala
- Wash and soak chana dal for 20 minutes.
- Wash the pumpkin and dice into small pieces. Peel the onion, ginger and garlic and wash them.
- Finely chop onion and slice green chillies. Crush ginger and garlic.
- In a pressure cooker, add chana dal, pumpkin, 4 cups of water, salt, turmeric powder, crushed ginger, and garlic. Cook the mixture for 10-15 minutes, then allow it to cool.
- Heat oil in a small pan/karahi, add asafoetida (hing) and cumin seeds. Let them splutter.
- Add chopped onion and sauté until golden brown. Add green chillies and cook for a few minutes.
- Remove the pan from the flame and add freshly ground garam masala. Pour over the hot dal and mix well.
- Serve garnished with coriander leaves.