Nutrient Information for ¾ katori | |||
Energy (Kcal) | Protein (g) | Carbohydrate (g) | Total Fats (g) |
164 | 8.5 | 20.8 | 4.8 |
4 Katoris
30 minutes
- If you are prescribed 1200 kcal, 1400 kcal, 1600 kcal, 1800 kcal you can consume: 3/4 katori
- If you are prescribed 2000 Kcal, you can consume: 1 katori
- 2/3 cup red lentil (masoor dal)
(OR)
- 2/3 cup green gram dal (moong dal)
- 2 medium tomatoes, finely chopped
- 1 large onion, finely chopped
- 2cm piece ginger, finely chopped
- 3 small cloves garlic, finely chopped
- 2 whole green chillies, sliced (optional)
- 4 tsps mustard oil
- 2.5 cups water, if pressure cooked.
- 2 sprigs finely chopped coriander leaves, for garnish
Dry Spices
- 1 tsp cumin seeds
- 1/8 tsp asafoetida (hing)
- 1/2 tsp turmeric powder
- 1 tsp garam masala (freshly prepared) *
- Use minimal amount salt
*Refer to recipe of garam masala
- Clean the dal thoroughly under running water and soak it for 30 minutes.
- Peel the onion, ginger and garlic and wash them along with tomato and green chilli. Finely chop them.
- Pressure cook the soaked dal along with ginger, garlic for 5-7 minutes for one to two whistles on low-medium flame (for moong) and shut off flame before full whistle (for masoor). Open the cooker once the steam is released.
- Heat oil in a small pan/karahi, add asafoetida (hing) and cumin seeds. Let them splutter.
- Add chopped onions and green chillies, sauté until it is golden brown. Now, add the chopped tomatoes and cook for a few minutes until it is soft.
- Remove the pan from the flame and add freshly ground garam masala. Add this baghar (tempering) mixture to the hot dal and stir to mix well.
- Serve garnished with coriander leaves.