Sunday, 2 March 2014

Uttaranchali Sabut Masoor Ki Dal (Whole Lentil broth)

A meal of Rice, Sabut Masoor ki Dal, Palak ki sabji, Sprout Salad and Coriander-Mint Chutney

Uttaranchali Sabut Masoor Dal (Whole Brown Lentil) 
Whole pulses and grains carry many nutrients which are lost during splitting the dal and removing the thin colorful layer each dal (Pulse) has. The top layer is rich in vitamin B, Thus each of us should include the whole grains and pulses in our diet. Masoor dal is light brown to dark brownish grey in color from outside and orange in color from inside. Easy to digest very good in taste this dal can be combined with many other split pulses to make a mix pulse savory (Mixed dal). Best combination is Sabut masoor dal with plain boiled rice and some green vegetable and of course coriander – mint chutney which is such an integral part of Kumaoni meal. In Kumaon onion, garlic is not used for seasoning of any dal because many people avoid onion and garlic. I wish to tell something, the reason of which I have not understood till date, is that Masoor dal (Whole/Split), onion, garlic was forbidden for widows in Kumaon along with many other taboos. Why??? Things have changed for good since my generation.

Preparation Time: 5 min.

Cooking Time: 20-25 minutes

Servings: 4 Large Servings

Nutritional value Daal made from of 150 gm Sabut Masoor (Whole brown lentil) : (Approx.) 
Energy : 190 cals. 
Fats : 4gm
Carbs : 30 gm
Cholesterol : 0 
Dietary fibers : 12 gm
Proteins : 13gm
Sugars : 3gm
Sodium : 10 mg
Potassium : 731 mg
Vitamins : folates, Thiamine, Riboflavin, Naicin B6, Pentanoic acid 
Micronutrients: Selinium, Phosphorus, Magnesium, Iron, Copper. 
Due to high fiber content sabut masoor helps in avoiding constipation. 
It helps in lowering HDL and increases LDL. 
Helps in avoiding gestational diabetes. 

Ingredients Required For Making sabut Masoor dal (Whole Lentil):

  • 150 gm. Whole Lentil (Sabut Masoor dal)
  • 1 teaspoon Cumin Seeds
  • 1 Pinch of Asafoetida
  • 2-3 Whole Red Chilies
  • 5 ml. Ghee
  • 1 Teaspoon Jambu (Optional)
Jambu a Herb of higher region of Himalayas
  • 4-5 Cloves
  • 2 cm. Piece of Cinnamon
  • Salt to taste
  • 1/2Teaspoon Turmeric Powder
  • 500 ml. Water
Directions For Making Sabut Masoor Dal:

  • Clean and wash the masoor dal nicely.
  • Soak washed dal in ml. water for 30 min.
  • Add
    • Turmeric
    • Cinnamon
    • 2 Cloves
    • Salt
  • Boil the dal and spices mixture till dal is soft to touch. (Dal should get mashed when pressed between fingers). 
Boiled Sabut Masoor
  • Heat ghee in a pan and when the ghee is smoking hot, lower the flame.
  • Add 
    • 2-3 cloves
    • Jeera (Cumin seeds)
    • Whole red chilies
    • Jambu
    • Hing (Asafoetida).
  • Cook for 30 sec. (The jambu and red chilies should become light brown in color. Wonderful aroma will come. Seasoning is ready.
Tadaka (Seasoning) for Sabut Masoor Ki Dal
  • Add the seasoning (Tadaka) to boiled dal and cover the dal.
  • Add water to the dal if the dal is too thick for your liking and give just one boil. 
Uttaranchali Sabut Masoor Ki Dal
  • Serve hot with rice with Palak / methi / lai vegetable as side dish.
Rice, Sabut Masoor ki dal, Palak ki sabji, Sprout Salad and Coriander Mint Chutney
  • Do not boil the dal so much that it dissolves in water. The dal should be visible but soft.
  • Do not add too much water. Watery masoor dal does not taste good.
  • If the dal is soaked and cooked in pressure cooker then it takes 10 min. for the dal to be cooked. In open vessel it takes at least 45 min.
Suggested Variations:

  • Jambu is not available everywhere therefore instead of jambu pinch of oregano can be taken.
  • Though garlic and onion are not used in Kumaon in dal but sabut Masoor tastes great with the tempering of onion and garlic with predominantly garlic flavor.
  • Cut finely
    • One small onion
    • 8-10 cloves of garlic
    • 1 green chili
    • 2 cm. Piece Ginger
  • Shallow fry onion and garlic in hot ghee till light brown.
  • Add ginger and green chili. Cook for one min.
  • Add boiled dal and cook with stirring till it starts boiling.
  • Remove from heat and serve.

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