GREEN WHOLE MOONG DAL CURRY WITH CAULIFLOWER TADKA

Green Whole Moong Dal Curryimage with Cauliflower Tadka. A make over for traditional Moong dal curry . It’s a 2 step Cooking, but worth a try with everyday ingredients from your Pantry. Planned to prepare Moong Dal curry . But want some variation . Looked into the refrigerator and saw few florets of Cauliflower . Thought of adding with tomatoes. But I want some crispy texture of the vegetable and don’t want to get mixed in the Curry . So prepared Special Tadka with Cauliflower .First you cook Moong Dal curry. In a separate Pan prepare  Cauliflower tadka and add to the Moongdal Curry. This way the florets will be crispy and not overcooked . You will taste and smell the nice aroma of Garlic , ginger , Curry Powder , Hing along with a hint from Lime juice.Key ingredients for the recipe are Curry powder ( Blend of Red chilli Powder , Coriander and Cumin powder , Garlic and Coriander leaves with stems) and CAULIFLOWER TADKA.  

                          Ginger and Garlic are very effective in reducing inflammation , fighting infections and preventing Cancer.  A 2013 study published in ” Food and Chemical Toxicology ” showed allicin , the active substance in Garlic to be a Potentially effective treatment for Chronic inflammatory diseases. Green gram also known as Mungbean is high in fiber . One cup has 15 grams of fiber , 14 grams of Protein and helps you meet your daily Iron needs, Combining Green gram with Vitamin C rich food helps with Iron absorption . One serving of cooked Green gram is not more than 100 Calories and keeps you full for longer period of time.  Source : Health Magazines.  The curry  has a unique taste and flavor from the Special tadka with Cauliflower , Herbs and Spices. 

Recipe for 3 People . Preparation and Cooking time : 30 Minutes .

INGREDIENTS:image

1. Whole Green Moong Dal – 1/2 Cup raw

2. Potato – 1

3. Tomatoes -2 ( Chopped)

4. Cauliflower florets – 25 ( small florets )

5. Onion – Medium ( Chopped)

6. Garlic cloves – 6 ( chopped)

7. Ginger – Small piece ( chopped)

8. Curry powder – 1 1/2 tbsp to 2 tbsp ( Blend of red chilli powder , coriander and Cumin powder , fenugreek powder  , Garlic and Coriander leaves with stems)

 9. Pav Bhaji masala – 1/2 tbsp

10. Oil – 2 to 3 tbsp

11. Salt and Turmeric – 1/4 th tbsp

12. Finely chopped coriander Leaves

13. Seasoning ( Tadka) – Cauliflower florets – 25 , Garlic and Ginger – chopped , Cumin and Mustard seeds – 1 tbsp , Hing , Red chillies – 4 ( Broken) , Curry Powder – 1 tbsp , Juice of Half Lime .

METHOD :image

1. Soak whole Green Moong Dal overnight or for 5 to6 Hours. Pressure Cook with 1/2 Measuring cup water , salt and Potato for 3 whistles on medium High heat .

2 . When Pressure comes down transfer Green Moong dal with Water into a Bowl. Cut Potato into Cubes .

3. Heat 1 tbsp Oil and saute Onions with little salt and Turmeric. Once Onions are Brown add chopped Tomatoes and Cooked Moong dal with water and Potato.

4. Add Curry powder ( 1 tbsp) and Pav Bhaji masala ( 1/2 tbsp ) . Bring to Boil . Once it comes to Boil , switch off the stove.

5. In a wide  pan heat 1 tbsp Oil and fry Cauliflower florets. Once Cauliflower florets are Brown , push them aside.Add 1 more tbsp Oil and fry  Chopped Garlic , Ginger , Cumin and Mustard seeds, Hing and Broken Red chillies. Sprinkle Curry powder on Cauliflower florets . Mix with the Seasoning. Squeeze juice of Lime. 

6. Add this CAULIFLOWER TADKA to the MOONG DAL . Mix gently . Add finely chopped Coriander Leaves.

Serve warmimage with Phulka or Plain Paratha .

Advertisements

SPINACH DAL WITH LENTILS, VEGETABLES AND SPICES

Spinach  Mango Dal with Lentils, Vegetables  and Spices .img_1523 A one pot dal for kids meal . Serve with Phulka or Plain Paratha , Papad and Raita .

Today I’m sharing a simple Dal recipe which is loved by everyone. It is combination of Healthy Spinach, Protein from lentils , Home made curry powder , Lemon and Ghee makes it healthier and ultimate comfort food which you can prepare in less time for Lunch/Dinner. It is a perfect accompaniment  for steamed rice or with Phulka or Plain Paratha ( Indian Bread) . It is a simple recipe which can be prepared easily  by first time Cook . Serve with Stir fry vegetable , Plain rasam , Papad , Pickle and Raita .

Recipe for 4 to 5 People .

Preparation time : 15 Minutes and  Cooking time : 15 Minutes

INGREDIENTS:img_1527

1. Toor Dal, Channa Dal and Yellow Moond Dal  – 1/2 Cup or One  Handful each  ( Soak for 30 minutes)

2. Onion – 1 ( Chopped)

3. Roma tomatoes – 3 ( diced)

4. Garlic – 6 ( Peeled and Crushed)

5. Ginger – 2 tbsps. ( Grated  )

6. Oil – 1 tbsp. and Ghee – 1 tbsp.

7. Spinach – 5 handfuls ( washed and Chopped)

8. Seasoning ( Tadka) – Cumin seeds and Mustard seeds – 1 tbsp. each , Red chillies – 2 , Hing – Pinch

9. Curry leaves – 5 and Finely Chopped Coriander Leaves

10. Salt as per taste and Turmeric – 1/4 th tbsp.

11 . Chopped Mango – One 

12. Green Chilli Paste – 1 tbsp. , Rasam or sambar Powder – 1/2 tbsp. , Curry Powder – 1/2 tbsp.

METHOD :img_1526

1.Soak Toor Dal, Channa Dal and Yellow Moong dal for 30 minutes .Wash 4 to 5 times and Pressure cook with One glass Water for 2 whistles on medium High flame.

2.Heat 1  tbsp. Oil  . Then  add Crushed Garlic followed by Cumin seeds, Mustard seeds , Red chillies , Hing , Green Chilli Paste , Ginger , Curry Leaves . Fry for Couple of Minutes . Then add finely chopped onions , Salt and Turmeric. Mix and cook until Onions are light Brown .

3. Once Onions are brown add Chopped Spinach, Chopped Mango  and tomatoes. Cook for few minutes and add Rasam or Sambar Powder and curry Powder and add Cooked Dal . Mix well and cook for 7 to 10 minutes . Stir in between to avoid burning.

4. After 7  to 10 Minutes switch off the stove and add finely chopped coriander leaves.

 5. Cool some time and squeeze Juice of lime if needed  . Check for Salt and spices and adjust accordingly . Finish off with 1 tbsp Ghee . 

SERVE with img_1524PHULKA  or Plain Paratha . Papad and raita.

Note : Don’t add any water while cooking Dal with Vegetables . Spinach and tomatoes will release water which will be sufficient. Stir in between to avoid burning.

METHI DAL (FENUGREEK LEAVES WITH LENTILS) (METHI DAL)

Fenugreek Leavesimg_0324 with Lentils ( Methi Dal)

Recipe for 4 to 6 People  Preparation time: 15 Minutes Cooking Time : 15 Minutes

Dal is a Staple food in every household . We can prepare variety of Dals / Lentils by adding Green Leafy Vegetables like Spinach , Methi, Amaranth Leaves etc and Vegetables like Bottle Gourd , Green Squash ( Lauki) , Cucumber , Tomato, Eggplant etc. Dal’s are rich in Protein and adding Green Leafy Vegetables make it more nutritious .

Today’s recipe is dal with Fenugreek Leaves/Methi Leaves . Fenugreek Leaves are slightly Bitter in taste . Adding Fenugreek Leaves to the tempering and Sauting for few minutes will reduce the bitterness and no need to Sprinkle salt or Squeeze the Leaves or rinse them in water . What makes the Dal special is tempering with Ghee , Broken red chillies , Crushed Garlic , Hing and Home made Curry powder  gives nice taste and flavor  to the dal.Don’t forget to squeeze Juice of Lime at the end.Serve this Dal with Phulka , Steamed Rice , Stir fry Vegetable , Ghee , Pickle , Papad and Raita.

Here is the Simple , easy and Delicious Dal fry with Fenugreek Leaves .

INGREDIENTS: img_0327

1. Methi Leaves ( Fenugreek Leaves ) – 2 Bunches ( Wash 4 to5 Times . Soak for 5 Minutes every time you Wash )

2. Onion – 1 ( Cut Length Wise)

3. Tomatoes – 2 ( Chopped)

4. Garlic Cloves – 6 ( Crushed)

5. Curry Powder – 1 tbsp.  ( Grind 1 tbsp. red Chilli Powder , 1/2 tbsp. Coriander powder , 1/2 tbsp. Cumin Powder , SALT , Garlic cloves -2 , Coriander leaves )

6. Oil – 2 tbsp.

7. Ghee – 1 tbsp.

8. Juice of Lime – 1/2

9. Green Chilli Paste – 1 tbsp.

10 . Finely Chopped Coriander Leaves

11.  Seasoning – Urad dal – 1 tbsp. , Cumin seeds – 1 tbsp. , Mustard seeds – 1 tbsp. , Hing – Pinch , Broken Red chillies – 4 , Curry Leaves – 5

12. TOOR DAL, Yellow Moong dal and Channa Dal  – Half Cup

METHOD :img_0325

1. Rinse Dal  before and after Soaking . Soak Dal for 30 Minutes .

2. After 30 Minutes Pressure Cook with One glass water for 2 to 3 Whistles.  When Pressure comes down Mash the Lentils if needed.

3. Heat 2 tbsp. oil and add Mustard seeds, Urad dal , Cumin seeds , Broken Red chillies , Hing  and Curry Leaves . Saute Onions till brown . Once Onions are Brown add Crushed Garlic and Green Chillies . Fry for Couple of Minutes .

4. Add Methi Leaves and Saute for 3 to 4 Minutes , add Chopped tomatoes and Cook until tomatoes are soft . Add CURRY POWDER and Cooked DAL. Add Water according to Your Consistency . Mix dal and Season with Salt and Cook for 7 to 8 Minutes on Medium or Medium High Flame .

5. Switch off the Stove . Cool the Dal and  Squeeze Juice of Half Lime and garnish with Finely Chopped Coriander Leaves . Check for salt and adjust . Add 1 tbsp Ghee .

Serve with Steamed Rice , img_0323Phulka or Plain Paratha , Stir fry Vegetable , Pickle ,  Vegetable Raita and Papad .

Good To Read :  Source : Health Magazines

Fenugreek is an annual Plant that is also known as Methi in many Places and is Cultivated and Consumed  in Indian Sub continent . Rich source of Vitamin K. Fenugreek helps in battling free radicals due to its antioxidant Capacity . Regular usage of Methi for Women in the form of Seeds or leaves in their diet provides relief from Iron Deficiency . Eating Methi with Tomatoes helps in the absorption of Iron. Adding Methi in the diet or applying to hair in the form of paste makes hair more Shiny , strong , long and Black . It helps in reducing Hair dryness and nourishes Hair roots and keeps the Scalp free from Dandruff . It has essential amino acid which is responsible for enhancing the Insulin production in the body . The leaves can dried and used as Herbs , Seeds are grinded into Spice and leaves are used as Vegetable like Sprouts and micro greens.

ZUCCHINI SPINACH DAL – ONE POT MEAL FOR KIDS 

 

ZucchiniIMG_2443 Spinach Dal       IMG_2445with Steamed Rice ,Snake Gourd Raita and Plain Paratha.

This Vegetable Dal is a One pot Meal for Kids . Feed at least 1/2 Cup everyday  with Steamed rice or Phulka or Plain Paratha . If feeding for small kids Mix Vegetable dal with Steamed rice and any stir fry vegetable like Tindora , Okra ( Bhindi) , Karela , Snake gourd, Carrot stir fry , Indian cluster Beans and Indian Broad Beans . They will get enough nutrition and fiber .

Recipe for 2 Adults and 2 Kids.

Preparation and Cooking Time : 30 Minutes.

INGREDIENTS :IMG_2444IMG_2441

1.Toor Dal , Yellow Moong Dal  and Channa Dal  -1/2 th Cup ( Soak for an30 minutes  and Pressure Cook with enough Water)

2. Onion – Medium ( Chopped)

3. Tomatoes -2 ( Chopped)

4.Zucchini -1 ( chopped) or Lauki ( Green Squash) or Yellow Cucumber or Ridge gourd

5. Spinach – 3 Handfuls ( Finely Chopped)

6. Grated  Carrot

7. Curry Powder -1/2 or 1 tbsp (  Blend Redchilli Powder, Coriander , Cumin Powder ,  Garlic and fresh Coriander) and Rasam or Sambar powder – 1 /2 tbsp.

8. Salt

9. Turmeric -1/4 th tbsp

10. Oil -2 tbsp and Ghee – 1 tbsp

11. Juice of Lime – half or Full

12. Seasoning : Urad dal -1 tbsp, Cumin seeds-1 tbsp,Mustard seeds -1/2 tbsp ,Red chillies -2 and Hing 

13. Garlic Cloves -4 (Crushed)

14. Finely Chopped Coriander Leaves

METHOD:IMG_2442

1. Heat 1 tbsp Oil and Sauté Onions with Little Salt and Turmeric .

2. Once Onions are Browned add Chopped Tomatoes ,Zucchini, Spinach, Grated  Carrot , Curry Powder and Sambar Powder  ,Cooked Dals .  Mix well and Cook Until Vegetables are Cooked enough .Mix between to avoid burning.

3.Heat 1 tbsp Oil and 1 tbsp Ghee and Splutter Mustard seeds,Cumin seeds, Urad dal ,Red chillies,Crushed Garlic,Hing ,Curry Leaves.  Add this Seasoning to the Cooked Dal . Mix well.

4.Squeeze Juice of Half Lime. Check for Salt and Spices and add accordingly.

5. Garnish with Finely Chopped Coriander Leaves.