ADD PULSES TO YOUR DAILY DIET
The different type of dals are very important for a typical Indian diet. Apart from the general benefits, each type of dal has its own set of nutritional values. So, it is advisable to have a mix of all these dals in your diet daily.
Dals are very commonly used in the Indian cuisine. Here are seven ideas for making seven different dals for seven days of the week.
Green moong dal:- Soak green moong for 4 to 5 hours. Heat a pot with oil. add cumin, ginger garlic paste, curry leaves and hing. Add chopped onions and green chilies. Then add tomatoes, salt and turmeric. Add fresh grated coconut a nd fry. Add soaked green moong dal, red chili powder, coriander powder and cook well. Cook till the dal becomes soft but not mushy.
Black eyed peas:- Soak this dal overnight or for a few hours. Next morning drain and rinse. In a pressure cooker, heat oil and add cumin seeds, chopped onions, ginger, garlic and green chilies. Saute well and add tomates. Then add all the spices of your choice. Stir the masala on a low flame, till the tomatoes become soft and the entire tomato-onion mixture starts to leave the sides of the pan and you see the oil leaving from the sides. Now add this dal in water and salt and pressure cook. Once cooked, you can also mash a few cooked beans to thicken the gravy.
Soya dal:- Soak it in water for 12 hours. Drain and rinse. Add pre-soaked beans and water to a pressure cooker. After boiling remove water from the pressure cooker leaving behind just enough water to make sure that beans are submerged. The beans should be very tender. Then add to the cooker salt, fresh ginger, dried curry spices cumin powder, ajwain a nd spices of your choice. Lock the lid of the pressure cooker. Cook for two minutes and wait till the pressure has dropped.
Yellow moong dal:- This is simple and light on the stomach. Boil dal and keep aside. Then give a tadka of ghee, garlic, chilies, chopped tomatoes, mustard a nd cumin seeds and serve hot.
Masoor Dal:- Indian red lentil recipe has the tadka of garlic and tomatoes which makes it very aromatic. Boil the dal with chopped tomatoes, turmeric and salt. Then give it a tadka with chopped onions, garlic, chilies, garam masala and chili powder. Then garnish it with fresh leaves of coriander.
Urad dal:- A very light option for your lunch. Soak urad dal in water for 15 minutes and drain. Heat desi ghee in a pan. Add the dal and fry it. Then add spices and mix it well with half a cup of water, Now add milk and simmer for 10 minute. Put ghee in a pan and give a tadka.
Toor dal:- Toor dal is extremely delicious dal dish, because of its tangy taste. Boil dal with few cloves of garlic, turmeric powder, coriander, and salt to taste. Mash the boiled dal and keep aside. Heat oil, add mustard and cumin seeds. Then add bay leaf and whole dried red chili. Add finely chopped onion, green chili, garlic and ginger. Cook it on low flame. Add chopped tomato, red chili powder, pinch of asafoetida and coriander. Add some kasuri methi and coriander leaves. Cook for two minutes. Dal is ready to serve.