Nutrient Information for 1 katori | |||
Energy (Kcal) | Protein (g) | Carbohydrate (g) | Total Fats (g) |
155 | 7.9 | 18.2 | 5.1 |
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
- 2/3 cup lentil whole (masoor) or
- 2/3 cup black gram whole (urad dal)
- 2 large tomatoes, finely chopped
- 1 large onion, finely chopped
- 2 cm piece ginger, crushed
- 3 small cloves garlic, crushed
- 2 whole 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
- 1/8 tsp asafoetida (hing)
- 1/2 tsp turmeric powder
- Use minimal amount of salt
- Wash and soak the whole masoor for 2-3 hours/whole urad dal overnight.
- Peel the onion, ginger and garlic. Wash them along with tomato, and green chillies.
- Chop the onion, tomato, green chillies and crush ginger and garlic.
- In a pressure cooker, add dal along with salt, turmeric powder, crushed ginger, and garlic.
- Cook the whole masoor dal for 20 minutes (2 whistles on low-medium flame) or whole urad dal for 25-30 minutes (3-4 whistles on low flame).
- Heat oil in a small pan/karahi. Add asafoetida (hing), cumin seeds and let them splutter.
- Add chopped onion and green chillies. Sauté until it is golden brown.
- Add chopped tomatoes, cook for a few minutes until soft.
- Remove the pan from the flame and pour this baghar (tempering) over the hot dal and stir to mix well.
- Garnish with fresh coriander leaves and serve.