Mixed Sabut Daal (Indian Savory Of Mixed Legumes)

Mixed sabut daal

Dals (pulses and legumes) are rich source of protein and fibers. When different type of whole daal (legumes) are cooked requirement of different type of proteins by the body, is met. Vegetarians and vegans can rely on these power packed legumes and pulses to deliver protein, dietary fibers and many micro nutrients, which are essential for proper growth and sustenance of human body.

Many times I get queries that we used the same amount of tomatoes but our gravy/daal became too sour, or we used the same amount of chilies but gravy / daal became too spicy. I always mention in the tips that always check your tomatoes for sourness and chilies for hotness before use. They may differ with the variety which is being used.

Tips and suggested variations should always be read before following the recipe.

Preparation Time: 5 – 10 minutes

Cooking Time: 45 minutes

Servings: Serves for 4-5 person (5 large servings)

Ingredients Required For Making Mixed Sabut daal:

• Rajma (Kidney Beans): 20 gm.
• Chole (Chick peas): 20 gm.
• Lobhiya (Black eye beans/cow beans): 20 gm.
• Kala Chana (Bengal Gram): 20 gm.
• Sabut Masoor (Whole lentil): 20 gm. (optional)
• Sabut Urd daal (Whole black gram): 40 gm.
• Onion: 50 gm. (1medium size)
• Garlic: 5-6 Cloves
• Tomatoes: 100 gm. (Two medium size)
• Bay leaves: 2
• Lawang (cloves): 3-4
• Dalchini (Cinnamon): 1/2 Inch piece
• Badi Elaichi (Black cardamom): 2
• Sabut Lal Mirch: 1
• Lal Mirch Powder (Red chili powder): 1 Teaspoon or to taste
• Kashmiri Mirch Powder: 1 Teaspoon (This is very less spicy but gives amazing color to savories)
• Salt: To taste
• Ghee (clarified butter): 50 gm. (Molten 4 table spoon/solid 2 table spoon)

Nutritional value: (Approx. value total daal made from above ingredients)

Energy: 350 cal.

Carbs: 55g

Fat: 20g

Protein: 25.5g

Dietary fibers: 16g

Sugars: 4.5g

Sodium: 13mg

Potassium: 625mg

Extremely rich in micro nutrients and minerals, to name few

Calcium, Manganese, Copper, selenium, Phosphorous, Zinc, Magnesium, Iron, Vitamin C, A, B and foliates.

Direction For making Mixed Sabut Daal (savory of Mixed legumes):

• Mix all sabut daal (legumes) except sabut masoor (whole lentil).
• Wash them thoroughly and soak for 6-8 hours.
• Once the whole daal (Legumes) are soaked and swell up, drain the water. Give gentle wash under running water.

Soaked Mixture of  Sabut Daal

• Pound both black cardamom in a pestle-mortar. Keep aside.
• Wash sabut masoor (Whole lentil) and add to the soaked sabut dal mixture.
• Put all these above daal in a pressure cooker. Add
• 500 ml. water
• 1 Teaspoon salt
• 1/2 Teaspoon turmeric powder
• 1 Pounded black cardamom
• Put the lid on the cooker and start cooking on high heat till pressure starts building.
• Reduce the heat to low and allow the mixture of legumes ibn cooker to cook for 15-20 minutes.
• While mixed sabut daal are cooking in cooker, peel and chop onions finely.
• Peel and chop garlic and ginger finely or make paste of garlic and ginger. I prefer finelly chopped garlic and ginger because it gives better flavor.
• Either chop tomatoes super fine or make paste of it by chopping and pulsing the tomato pieces in a mixer-grinder. I prefer to make paste because it saves time and effort both.
• After 15-20 minutes of cooking the sabut daal mixture on low heat, switch off the heat. Allow the boiled daal mixture to cool.
• While the boiled sabut daal are cooling in the pressure cooker, make the tadka masala for the daal.
• In a thick bottom pan or wok take ghee (Clarified butter), heat it on medium fkame till hot but not smoking. Add
• Bay leaf
• 1Pounded black cardamom
• Cinnamon stick
• Cloves
• Whole red chili
• Cook for 15-20 seconds.

Whole Spices In Ghee

• Immediately add garlic and ginger (Chopped/paste) cook for 30 seconds with continuous stirring. The raw flavor of garlic will disappear and wonderful aroma of cooked whole spices, garlic ginger mixture will come.

Chopped garlic-Ginger Added to spices in Ghee

Ready for Onion to Be Added

• Add chopped onions and lower the heat. Cook with constant stirring till the onion pieces start becoming golden. They will become translucent and will start gaining golden brown color.

Onions Added to spices and Ginger-garlic

Ready For Tomatoes to be Added

• Add 
• Tomatoes
• Red chili powder 
• Kashmiri Mirch Powder
• Garam masala (optional)

• Mix nicely and cook on low flame till the tomatoes are cooked and ghee starts separating from the mixture. keep stirring in between so that the contents do not stick to the bottom.

Tomatoe paste and Chili Powder Added 

Masala Ready For Boiled Daal To Be Added

• The cooker and its contents must have cooled by now. Put all the liquid and the boiled dal mixture in the wok with tadka masala.

Boiled Mixture of sabut daal

Boiled sabut daal Added 

• Mix nicely. Add 150 ml.water, mix nicely and bring heat to high. Let the mixture of daal with masala come to a boil. Add garam masala (optional)

All spiuces, salt adjusted and daal allowed to Boil

• Check for the salt, spiciness and thickness of the daal. Adjust and balance by adding salt, chili powder and water. Bring the heat to low. Cover and cook for 2-3 minutes.
• Let it cool for few minutes in the covered wok. This will ensure all spices flavor to mix with each other and seep in the daal nicely.

Sabut Daal Ready To Be Served

• Take out daal while it is hot in a serving bowl and garnish it with chopped fresh coriander leaves.

Mixed Sabut Daal

• Serve with Roti / Naan / Parantha / lachcha parantha / steamed rice.

http://jyotsna-pant.blogspot.in/2013/10/lachcha-parantha-pan-fried-indian-bread.html

http://jyotsna-pant.blogspot.com/2013/03/healthy-least-oily-tomato-pickle.html

• Tomato pickle goes very well with it. I call it north meets south. (This daal is basically Northern India cuisine and Tomato pickle originated in Southern India)

Tips:

• Do not soak masoor daal. Add it to soaked sabut daal after giving masoor daal a good wash.
• Do not overcook onions. They should be translucent and just starting to go golden brown when tomato is added.
• Always check the chilies for their hotness before adding. Adjust the amount of chilies according to its hotness and your taste.
• Some tomatoes are very sour and some have sweet taste to them. Taste them and change the amount according to the sourness of tomatoes.

Suggested variations:

• Onion garlic can be omitted; Cumin seeds can be added to hot ghee and then rest of the condiments are to be added as described in directions.
• Vegans can replace ghee with olive/mustard oil or any other cooking oil.

Gowar Ki Sabzi (Indian Savory Of Cluster Beans)

Gavar / Cluster Beans sabzi

Gowar/Gwar/Gavar /Cluster beans are rich source of protein, minerals and dietary fibers. First time I had gowar vegetable was in hostel mess in Jaipur when I was doing Ph.D. I did not like it and till very late did not develop the taste for it. When I came to Pune after marriage my maid an old lady whom I used to call amma made gowar sabzi for me and it was delicious. Later on I came to know tremendous health benefits of Gowar / Cluster beans. Now I make gowar one a week. Gowar sabzi tastes amazing with Jowar/bajra bhakri.

Even if the reader does not like cluster beans the below mentioned nutritional values and health benefit s will surely encourage to make this tasty vegetable and enjoy it with roti/parantha/bhakri.

Preparation Time: 15 minutes
Cooking Time:30 minutes
Servings: 3 -4 large servings

Nutritional value of Gowar/Cluster beans sabzi (Made from 250 gm gowar. Approx. values)

• Energy: 143 cal.
• Protein: 15 g,.
• Carbs: 27.5 gm,
• Fats: 11.1 gm.
• Dietary Fibers: 10 gm.
• Apart from this Gavar is loaded with Iron, calcium, Zinc , Phosphorous and many other micro nutrients.

Few health benefits are being listed below

It controls blood sugar thus is good for people suffering from diabetes.

Being rich in calcium and phosphorous it helps in maintaining bone strength and bone density.

High iron content coupled with the presence of phytochemicals helps and enhances the oxygen carrying capacity of the blood.

Being rich in Vitamin K and Folic acid it is good for pregnant ladies. These nutrients help in normal growth of the baby in mother’s womb.

High dietary fibers help in digestion and good bowl movement,

Hypoglycemic and hypolipidemic index of cluster beans makes them best natural aid for people suffering from hypertension.

Ingredients Required For Gavar/Cluster beans Sabzi;

• 250 gm: Gowar/Gavar/Cluster beans
• 50 gm: Onion
• 4-5 : Cloves of Garlic
• 1-2: Green chilies
• 5-6 Tablespoon: Roasted Coarsely ground groundnuts
• 1/2Teaspoon: Turmeric
• 1 Teaspoon: Red chili powder (optional)
• 1 Teaspoon: Dry raw mango powder (Amchur)
• 1 Teaspoon: Cumin seeds
• 1/2Teaspoon: Mustard seeds
• 10-15: Curry leaves
• Salt to taste
• 10 ml: Cooking oil

Direction For making Gavar Ki Sabzi:

• Trim the beans from top and bottom ends. Try to remove as much strings as possible from the beans. Was and pat dry the beans.
• Either break the beans to an inch size or cut to the size of your choice.

Two different ways of cutting gavar

• In a pan take 500 ml.water add 1 teaspoon salt and heat it on high heat. Once water starts boiling add chopped / broken cluster beans and boil for almost 5 minutes without covering the pan. The beans will lose their bright green color and hard texture.

Boiled gavar

• Sieve the water from the beans and allow all water to drain off.

Boiled and drained Gavar

• Peel garlic and break green chilies to pieces. Pound them coarsely in a motar-pestle.

Pounded mixture of Green chilies and garlic

• In a wok/pan take 10 ml. cooking oil and heat it. Once the oil beacons hot add
• Mustard seeds
• Cumin seeds
• Green chilies and garlic mixture
• Curry leaves

• The seeds will splutter and curry leaves will become crisp after 30 sec of cooking on high heat.

Garlic-Green chilies along with seeds in oil

• Add finely chopped onion. Cook on medium heat stirring continuously till it becomes translucent.

Onions cooking 

• Add Gavar/cluster beans (Which have been boiled and drained) and mix nicely.

Gavar added to onion .....mixture

• Add
• Turmeric
• Salt
• Red chili powder

• Mix nicely and cover with the lid.
• Reduce the heat to low and cook for 5 minutes stirring in between, ensuring the vegetable does not stick to the bottom.
• Add amchur powder and give a mix.
• Add  coarsely ground roasted ground nut powder mix nicely.

Gavar cooked with spices

Coarsely ground Groundnut powder added

• Switch off the heat. Cover the wok/pan and allow to stand for 5 minutes at least before serving. This will makes sure that all spices and ground nut flavor seep into beans nicely.
• Take out the cooked sabzi in a serving bowl. Garnish with finely chopped fresh coriander leaves.

Gavar sabzi 

Gavar/Cluster beans Sabzi

Enjoy with roti/bhakri/parantha along with Techa.

http://jyotsna-pant.blogspot.com/2013/04/techa-spicy-pounded-mixture-of.html

http://jyotsna-pant.blogspot.com/2011/10/roti-indian-bread-no-oil-dry-so-low-on.html

Tips:

• There are two types of gavar available in Indian market, Hybrid quality and indigenous (Gaawaran gavar). If you get Gaawaran gavar break it to pieces or just trim it. Hybrid one you can break to pieces or chop.
• Do not squeeze water from beans after boiling. It will make the boiled beans mushy.
• Remove the stem part from curry leaves before adding to the oil.
• Always test chilies and chili powder for hotness before adding. Hotness of chilies varies from variety to variety.

Alternate Suggestions:

• Two spoon garlic-ginger paste can be used in place of pounded garlic-ginger or chopped garlic ginger can also be used..
• Onion, garlic can be avoided if you do not prefer their flavor.
• One medium size potatoe can be chopped to 1 cm pieces and added before adding gavar to the tempered oil. Cook the potatoes till they are almost cooked then add boiled gavar.
• Ginger and pinch of hing (Aesafotida) can also be added along with onions.
• If want to avoid onion and garlic then pounded mixture of ginger and green chilies  and pinch of hing can be added instead of garlic and green chilies.