Teen Ratna Dal

Teen Ratna Dal

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This wholesome combination of three lentils, flavoured with an assortment of spices, is a good source of calcium and protein for the mom-to-be.


Green chillies, ginger and garlic contribute their heady flavours to this sumptuous dal, while a tempering of whole spices and seeds adds to the aroma and taste. Relish the Teen Ratna Dal with rotis of your choice.

Teen Ratna Dal recipe - How to make Teen Ratna Dal

Preparation Time:    Cooking Time:    Total Time:     Makes 4 servings
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Ingredients
Method
    Method
  1. Combine all the dals, green chilli, ginger, garlic, turmeric powder, salt and 2 cups of water in a pressure cooker, mix well and pressure cook for 2 whistles.
  2. Allow the steam to escape before opening the lid.
  3. Remove the green chilli and discard it. Keep the cooked dal mixture aside.
  4. Heat the oil in a deep non-stick pan, add the cumin seeds, cardamom, cloves and pepper.
  5. When the seeds crackle, add the asafoetida and red chillies and sauté on a slow flame for a 30 seconds.
  6. Add the onions and sauté on a slow flame for 1 to 2 minutes or till they turn translucent.
  7. Add the cooked dal mixture, salt and ¼ cup of water, mix well and cook on a medium flame for 2 to 3 minutes, while stirring occasionally.
  8. Add the lemon juice, mix well and cook on a medium flame for another minute, while stirring occasionally.
  9. Serve hot garnished with coriander.
Nutrient values (Abbrv) per serving
Energy159 cal
Protein8.4 g
Carbohydrates23.4 g
Fiber4.1 g
Fat3.6 g
Cholesterol0 mg
Sodium16.4 mg
Click here to view calories for Teen Ratna Dal
Teen Ratna Dal (Low Calorie Mulitivitamin) Video by Tarla Dalal's Team

Reviews

Teen Ratna Dal
 on 16 Oct 12 03:24 PM
5

A great recipe...low cal plus high in calcium and protein. Lemon juice if replaced with amchur powder will taste equally good.