Dhansak Dal ( Indian Diabetic Dal Recipe)
by Tarla Dalal
27 Dec 2018
This recipe has been viewed 43073 times
A traditional parsi dish. As the name says, it is an interesting combination of five varieties of dhan (dals) and saak (vegetables) perked with spices to give it a mouth-watering taste.
Being loaded with vegetables this dish is not very high in calorie and carbohydrates and also provides all the necessary nutrients.
Serve it with crusty whole wheat bread and salad to make a light, yet satisfying meal.
Dhansak Dal ( Indian Diabetic Dal Recipe) recipe - How to make Dhansak Dal ( Indian Diabetic Dal Recipe)
Preparation Time: Cooking Time: Total Time:
Makes 4 servings
For Dhansak Dal
1/2 cup toovar (arhar) dal
2 tsp green moong dal (split green gram)
2 tsp masoor (split red lentil) dal
2 tsp urad dal (split black lentils)
2 tsp vaal dal (split field beans/ split butter beans)
1/4 cup chopped potatoes
1/4 cup chopped brinjals (baingan / eggplant)
1/4 cup chopped bottle gourd (doodhi / lauki)
1/4 cup chopped red pumpkin (bhopla / kaddu)
1 spring onions , chopped
1 tbsp fenugreek (methi) leaves , chopped
1 tomato , chopped
3 tsp tamarind (imli) soaked in 1/4 cup of water
1 tsp oil
salt to taste
To Be Ground Into A Paste
1 green chilli
3 dry red chillies (pandi)
4 garlic (lehsun) cloves
1 stick of cinnamon (dalchini)
4 cloves (laung / lavang)
25 of ginger (adrak)
1 cardamom (elaichi)
1 tsp coriander (dhania) seeds
4 black peppercorns (kalimirch)
1/2 tsp cumin seeds (jeera)
2 tsp chopped coriander (dhania)
2 tbsp water
To Be Made Into A Dry Powdered Masala
1 cardamom (elaichi)
1 cinnamon (dalchini)
1 clove (laung / lavang)
Method
For making dhansak dal
For making dhansak dal
- For making dhansak dal
- Combine the dals and wash them.
- Add the vegetables to the dals along with 3 cups of water and pressure cook for 3 whistles.
- Liquidise the cooked dals and all the vegetables in a blender and keep aside.
- Heat the oil in a non-stick pan and add the ground paste. Sauté it for 4 to 5 minutes and add the puréed vegetable and dal mixture, along with the dry powdered masala, tamarind water and salt and simmer for 10 to 15 minutes.
- Serve hot, with whole wheat bread or chapatis.
- You can also use ready made Dhan-saak Masala available at most grocery stores instead of all the spices used, if you are in a hurry.
Nutrient values per serving
| Energy | 135 cal |
| Protein | 7.6 g |
| Carbohydrates | 22.3 g |
| Fiber | 4.7 g |
| Fat | 1.8 g |
| Cholesterol | 0 mg |
| Vitamin A | 678.1 mcg |
| Vitamin B1 | 0.2 mg |
| Vitamin B2 | 0.1 mg |
| Vitamin B3 | 1.2 mg |
| Vitamin C | 16.8 mg |
| Folic Acid | 44.3 mcg |
| Calcium | 48.8 mg |
| Iron | 1.5 mg |
| Magnesium | 47.7 mg |
| Phosphorus | 116.7 mg |
| Sodium | 14.1 mg |
| Potassium | 449.5 mg |
| Zinc | 0.6 mg |
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