Sunday Special: Desi Delectable Dals, The Choice of Lentils to Lead Health Quotient

CELEBRITY MASTER CHEF DR KAVIRAJ KHIALANI

Dals or Lentils as we know them as are one of the most important component of our indian food and menu system which not only creates a good balance in our meals but also adds variety and flavors to try out every single time we think there’s a repetition of a sense of boredom.

Having dals in our diet is a good idea but the very common question we come across is how to make them differently for a change and incorporate some new feature into the regular existing choices.

It is a simple thought process by which we can make changes in the way we cook. The fact of the matter lies on whether we are open to accepting change first? Needs to be addressed. If yes, then the innovative variants and possibilities are endless. I have myself tried out more than thirty options with dal recipes by which I may not be repeating the similar style for the entire month which surely answers the question by itself.

Adding a little mix- n- match and unusual additions to a dal recipe also results in a new delicacy which can be adventurous and experimental for many of us. For instance, adding a little choice of veggies to it, additions of a few select spices, adding some different variety of tempering or tadka, combining dals together and creating new combinations, making them a part of one meal dish concepts like a khichdi version with number of flavors as well can definitely help us have new experience each time we are ready with a touch of creativity in our daily dals.

Health Benefits of Dals/ Lentils:

Lentils are considered good for weight-loss and are also alkalising in our body.
Dals are protein rich foods and are also energy boosting.
Lentils are good to lower cholesterol levels and are also regarded as good for heart health.
Dals are low in salt content and they stabilise blood sugar.
Lentils are also high in fiber and iron content, good for us.
Dals are also rich in potassium, calcium, zinc, niacin.
Lentils aid in digestion and are also good for bowel movement.
Dals also help in reducing the relaxing cardiovascular muscles.

Here are a few easy to make recipes using Dals/ Lentils:

Tridali Mela

Ingredients

Toor/ Arhar ki dal- ¼ cup

Yellow moong dal-1/4 cup

White urad dal-1/4 cup

Salt to taste

Turmeric powder-1/2 tsp

Oil-2 tsp

Ghee-2 tsp

Cumin seeds-1 tsp

Hing-1/4 tsp

Dry red chilies- 1-2 no

Slit green chilies-1-2 no

Tomatoes-2 small chopped

Water as needed.

Ginger-1 tsp chopped

Garlic-1 tsp chopped

Flax seeds/ pumpkin seeds-1 and a half tsp

Garam masala powder-1/4 tsp

Lime juice-1 tsp

Coriander leaves- 2 tbsp. chopped

Method

Clean, wash and soak all the three dals together in a bowl along with water for around 1 hour.
Heat oil in a pan add in hing, and green chilies, tomatoes and add in the drained dals, salt and turmeric powder and add 2 and a half times the water as compared to dal quantity and allow to simmer and cook for 30-45 mins.
Once the dals are completely cooked and soft, prepare the final tadka for it.
Heat ghee in a pan, add in the garlic, ginger, red chilies and the choice of seeds, allow to cook in that for a few seconds, add in the tadka into the cooked dals, mix well and simmer for another 4-5 mins.
Serve hot garnished with fresh coriander, a squeeze of lime juice and enjoy with rice, rotis, parathas etc.

Masoor Dal Masala

Ingredients

Oil-1 tsp

Ghee-1 tsp

Cinnamon stick-1-inch piece

Black peppercorns- 4-5 pcs

Onion-1small, chopped

Ginger-garlic-1 tsp chopped

Green chilies-1 tsp chopped

Hing-1/4 tsp

Jeera-1/2 tsp

Red chili powder-1/2 tsp

Water – as needed

Coriander powder-1/2 tsp

Garam masala powder-1/4 tsp

Tamarind pulp-1/4 cup

Salt to taste

Whole masoor dal- 1 cup soaked in 3 cups water for 1 hour.

Kasuri methi-1 tsp

Coriander leaves- 2 tbsp. chopped

Method

Clean wash and soak the masoor dal in water for 1 hour.
Heat oil and ghee in a pan add in the cinnamon and peppercorns, hing, jeera, chilies, ginger-garlic, onions and saute it well for a few mins.
Add in the drained dal and salt, red chili powder, coriander powder, garam masala powder and saute for a few mins, add in two and half times amount of water into the dals and simmer, allow to cook for 20-25 mins.
4.Now add in the kasuri methi and tamarind pulp and mix well continue cooking for another 20 mins until dal is soft. Finally check for salt and add in coriander leaves and serve hot with jeera rice, rotis/phulkas.

Moong ki Dal with Palak ka Swaad

Ingredients

Oil-1 tsp

Ghee-1 tsp

Hing-1/4 tsp

Red chilies-1-2 no

Ginger-1 tsp chopped

Garlic-1 tsp chopped

Yellow moong dal- 1 cup soaked in 3 cups water for 30 mins.

½ bunch spinach- roughly cut

Salt to taste

Turmeric powder-1/2 tsp

Red chili powder-1/2 tsp

Aamchur powder-1/2 tsp

Cloves- 3-4 no

Black cardamom-1-2 no

Jeera-1/2 tsp

Green chilies-1 tsp chopped

Tomatoes-1 med sized chopped

Garam masala powder-1/4 tsp

Lime juice-1 tsp add and serve

Water as needed

Sunflower seeds/ melon seeds- 2 tsp

Method

Clean, wash and soak the moong dal and keep aside.
To cook, heat oil and ghee in a pan add in the hing, red chilies, green chilies, cloves and cardamom, add in the ginger, garlic and saute.
Add in the tomatoes and the drained moong dal, add salt, turmeric, spinach, red chili powder, and mix well. Add water two and a half times of dal quantity and simmer to cook for 20-25 mins.
Now check for texture and salt and adjust accordingly, add in aamchur powder, garam masala, choice of seeds as listed and mix, add a dash of fresh lime juice and serve hot with roti/ missi rotis, steamed rice/ parathas.

Chapati Chane Ki Dal

Ingredients

Oil-1 tsp

Ghee-1 tsp

Jeera-1/2 tsp

Red chilies-1-2 no

Green chilies-1-2 no

Onion-1 small chopped

Tomato-1 small chopped

Ginger-garlic-1 tsp chopped

Curry leaves-6- 8 no

Potatoes-1 -2 small, cubed

Carrots- ½ cubed

Yellow pumpkin- 100 gms cubes

Lauki/ Dudhi- 150 gm cubes

Salt to taste

Turmeric powder-1/2 tsp

Red chili powder-1/2 tsp

Aamchur powder-1/2 tsp

Garam masala powder-1/4 tsp

Water as needed

Coriander leaves-2 tbsp. chopped

Method

Clean, wash and soak the chana dal in 3 cups water for 1 hour.
Heat oil in a pan add in the jeera, green chilies, curry leaves, onions and saute until pink add in the drained dal, tomatoes, all vegetables of your choice, salt, turmeric, red chili powder, and water, two and a half times of dal, simmer and cook for 25-30 mins.
Once the dals and veggies are tender, add in the aamchur and garam masala powder. Finally prepare the tadka with ghee add in the ginger-garlic, red chilies and cook it for a few seconds, add a little saunf if desired as well or black til into the tadka as well, pour it into the dal.
Simmer the dal for another 4-5 mins and serve hot garnished with chopped coriander leaves, this goes well with loochies/puries, rotis, parathas.

Dal Gosht Ka Milan

Ingredients

Oil-1 tsp

Ghee-2 tsp

Hing-1/4 tsp

Jeera-1/2 tsp

Onion paste- ½ cup

Ginger-garlic paste-1 tsp mix

Green chilies- 1 tsp

Turmeric powder-1/2 tsp

Red chili powder-1/2 tsp

Coriander powder-1/2 tsp

Cumin powder-1/2 tsp

Garam masala powder-1/4 tsp

Kasuri methi-1 tsp

Water as needed

Mutton with bones- 500 gms

Yellow moong dal-1/4 cup

Chana dal-1/4 cup

Tomatoes-2 med sized chopped

Toor dal- ½ cup

Coriander leaves- 2 tbsp. chopped

Mint leaves- 2 tsp chopped

Method

Clean, wash and soak the dals together for 30 mins in 3 times their quantity.
In a separate pan boil the mutton with water, salt, little turmeric and a few bay leaves/ cardamom until 3/4^th done. Use the same liquid to cook the dals further in the recipe.
Heat oil and ghee in a pan add in the hing, onion paste, ginger-garlic paste, green chilies and cook for few mins, add in the tomatoes, salt and all spices, kasuri methi, drained dals and the par boiled mutton, bhunao all well for a couple of minutes.
Add the mutton stock/ liquid around 2 and a half times of the quantity in the pan and cover, simmer the mixture for 45 mins to 1 hour. Check for liquid in between and mix.
Finally adjust texture and check for salt, garam masala powder and add mint and coriander leaves and serve with laccha parathas, brown birishta rice, biryani rice etc.

Zaike Daar Dal Makhani

ingredients

oil-1 tsp

ghee-2 tsp

black urad dal-1 cup, soaked in 4 cups water for 4 hours

salt to taste

red chilli powder-1/2 tsp

ginger-1 tsp chopped

garlic-1 tsp chopped

green chilies-1 tsp chopped

kasuri methi-1 tsp

tomato puree-1/4 cup

garam masala powder-1/4 tsp

fresh cream/ malai- 2 tbsp.

water as needed

ginger juliennes- 2 tsp for garnish

coriander leaves-2 tsp chopped for garnish

Method

Clean, wash and soak the dal.
Heat oil and ghee in a pan add in the ginger, garlic, chilies and drained dal, salt, red chili powder and add water 3 times the amount of dal, simmer or pressure cook the dal for around 8-10 whistles.
Now add in the tomato puree and fresh cream, kasuri methi and mix well, cover and cook again or for another 4-5 whistles and turn off the flame.
Check for texture and salt and garnish with creamy dal makhani with ginger juliennes and coriander, a dash of cream if desired and enjoy it with phulkas, jeera rice, missi roti, steamed rice.

Celebrity Master Chef Dr Kaviraj Khialani is a Mumbai-based hotel-restaurant and food consultant. He is specialised in over 33 international cuisines and has quality experience with hotels and airlines as a part of his long journey of over two decades in his chosen field. Chef Kaviraj is a renowned author, academician, food designer, writer and has also been awarded several national awards and global recognitions for his talent & outstanding achievements. Besides having been featured on several food shows on ColorsTV and Star Plus he is a mentor, coach and guide to aspiring to be future chefs and hoteliers of tomorrow.

He can be contacted at twitter: @kaviraj_chef, Mobile: 91 9820939336. Mail: chefkaviraj249@gmail.com

Also Read: