Haryali Dal

Preparation Time- 30 minutes;
Cooking Time- 10 minutes;
Serves- 1 cup;

Ingredients:

  • Toor dal: ¼ cup;
  • Yellow moong dal (split yellow gram/lentils): ¼ cup;
  • Turmeric powder: ½ teaspoon;
  • Oil: 1 tablespoon;
  • Salt to taste;

Ingredients for green paste

  • Roughly chopped coriander: 1 cup;
  • Thinly sliced onions: ¼ cup;
  • Freshly grated coconut: 1/8 cup;
  • Green chilies (chopped): 2;
  • Roughly chopped ginger: ½ teaspoon;
  • Garlic cloves : 4;
  • Diabetacare roasted flax seed: 1 teaspoon;
  • Lemon juice: ½ teaspoon;

Method:
For green paste:
• Combine all the ingredients with little water and grind in a mixer to a coarse paste. Keep aside
For Haryali Dal:
• Clean, wash and soak toor and yellow moong dal in enough water for about 30 to 45 minutes. Drain well
• Combine the soaked dals with 1 cup of water, salt and turmeric powder. Mix well and pressure cook for 3 whistles. Turn the flame off
• Allow the steam to escape to settle before opening the lid
• Heat oil in a shallow non-stick pan, add green paste and sauté on a medium flame for 3 to 4 minutes
• Add cooked dal, ¾ cup of hot water and salt as per requirement. Mix well and cook on a medium flame for 3 to 4 minutes, while stirring occasionally
• Serve hot

Nutritive Value per serving:
Energy – 262 kcal, Protein – 7 gm, Fat – 19 g, Carbohydrates- 16 gm

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