Gavar Aur Masoor ki Dal
by Tarla Dalal
The intelligent combination of gavar and masoor gives a dal that brims with flavour and overflows with nutrition! Onions and tomatoes turn out to be effective helpers in any dal recipe, improving the texture and flavour of the dish. A simple but smart tempering also works in favour of this dal, improving its aroma and taste manifold.
This Gavar aur Masoor ki Dal is a wonderful dish to have during pregnancy because cluster beans is one of the best sources of fibre amongst vegetables. Combine this tasty dish with hot phulkas to make a healthy and satiating meal. For a change, you can replace masoor dal with yellow moong dal also, and follow the same recipe.
Gavar Aur Masoor ki Dal recipe - How to make Gavar Aur Masoor ki Dal
Preparation Time: Cooking Time: Total Time:
Makes 4 servings
3/4 cup chopped cluster beans (gavarfali)
3/4 cup masoor dal (split red lentil) , washed and drained
2 tsp oil
1 tsp cumin seeds (jeera)
1/4 tsp asafoetida (hing)
1/4 cup finely chopped onions
1 tsp garlic (lehsun) paste
1/4 cup finely chopped tomatoes
3/4 tsp chilli powder
1/4 tsp turmeric powder (haldi)
salt to taste
- Method
- Combine the masoor dal and 1½ cups of water in a pressure cooker and pressure cook for 3 whistles.
- Allow the steam to escape before opening the lid.
- Add 1½ cups of water and mix well using a whisk. Keep aside.
- Heat the oil in a deep non-stick pan and add the cumin seeds and asafoetida and sauté on a medium flame for a few seconds.
- Add the onions and garlic paste and sauté on a medium flame for 1 minute.
- Add the tomatoes, mix well and cook on a medium flame for 1 minute.
- Add the cluster beans, chilli powder, turmeric powder, salt and ½ cup of water and mix well. Cover with a lid and cook on a medium flame for 6 minutes, while stirring occasionally.
- Add the cooked masoor dal, mix well and cook on a medium flame for another 3 minutes, while stirring occasionally.
- Serve hot.
| Energy | 129 cal |
| Protein | 7.9 g |
| Carbohydrates | 20.1 g |
| Fiber | 4.2 g |
| Fat | 2.8 g |
| Cholesterol | 0 mg |
| Vitamin A | 170.8 mcg |
| Vitamin B1 | 0.2 mg |
| Vitamin B2 | 0.1 mg |
| Vitamin B3 | 1 mg |
| Vitamin C | 13.2 mg |
| Folic Acid | 40.7 mcg |
| Calcium | 52.6 mg |
| Iron | 2.5 mg |
| Magnesium | 32.3 mg |
| Phosphorus | 100.3 mg |
| Sodium | 3.6 mg |
| Potassium | 189.4 mg |
| Zinc | 1 mg |
I have always cooked cluster beans to make a subzi. Never thought of adding it to a dal to make it more nourishing... Good idea and quiet tasty!!