Hariyali Vaal ki Dal
by Tarla Dalal
hariyali vaal ki dal recipe | healthy vegetable vaal dal | lima beans curry | hirva bhirda | with 30 amazing images.
hariyali vaal ki dal recipe | healthy vegetable vaal dal | lima beans curry | hirva bhirda is a famous Maharashtrian accompaniment. Learn how to make healthy vegetable vaal dal.
To make hariyali vaal ki dal, heat the oil in a deep non-stick kadhai and add the cumin seeds. When the seeds crackle, add the prepared paste and sauté on a medium flame for 2 minutes. Add the sprouted vaal, sugar, salt and 2½ cups of water, mix well and cook on a medium flame for 15 minutes or till the vaal is cooked, while stirring occasionally. Serve hot with rice or rotis.
Sprouted vaal, not so commonly used in many households, can be turned into a flavourful recipe. A paste made of ingredients you are sure to find in your refrigerator forms the base for this delicious, semi-spicy hirva bhirda preparation!
You will have to plan for this lima beans curry well in advance as the soaking time for this bean in 15 hours and sprouting time is about a day. Learn how to soak and sprout vaal perfectly.
Sprouting increases the nutrient content of vaal further making the healthy vegetable vaal dal a valuable addition to your diet. The immense protein this dal lends is perfect to nourish the cells of the body. The fibre adds satiety and thus is perfect for weight watchers. Coriander along with this vaal dal also lend enough vitamin A and iron which is necessary for skin and eye health as well as a healthy haemoglobin level. Heart patients and diabetics too can enjoy this dal.
Tips for hariyali vaal ki dal. 1. Serve valacha hirva bhirda with roti. See how to make roti. 2. Serve healthy vegetable vaal dal with chawal. See how to cook perfect basmati rice in a pan or pot. 3. You can add a 1/2 tsp chopped jaggery instead of sugar to sweeten the dal.
Enjoy hariyali vaal ki dal recipe | healthy vegetable vaal dal | lima beans curry | hirva bhirda | with step by step photos.
Hariyali Vaal ki Dal recipe - How to make Hariyali Vaal ki Dal
Preparation Time: Cooking Time: Total Time:
Makes 4 servings
For Hariyali Vaal ki Dal
2 cups sprouted vaal (field beans/ butter beans)
1 1/2 tbsp oil
1 tsp cumin seeds (jeera)
1/2 tsp sugar
salt to taste
To Be Blended Into A Smooth Paste (using A Little Water)
1 cup roughly chopped coriander (dhania)
3 green chillies , roughly chopped
3 garlic (lehsun) cloves
1 1/2 tsp lemon juice
25 mm piece ginger (adrak) , roughly chopped
salt to taste
For Serving With Hariyali Vaal ki Dal
rice (chawal)
rotis
For hariyali vaal ki dal
- For hariyali vaal ki dal
- To make {span class="bold1"}hariyali vaal ki dal{/span}, heat the oil in a deep non-stick kadhai and add the cumin seeds.
- When the seeds crackle, add the prepared paste and sauté on a medium flame for 2 minutes.
- Add the sprouted vaal, sugar, salt and 2 1/2 cups of water, mix well and cook on a medium flame for 15 minutes or till the vaal is cooked, while stirring occasionally.
- Serve the {span class="bold1"}hariyali vaal ki dal{/span} hot with rice or rotis.
like hariyali vaal ki dal
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like hariyali vaal ki dal recipe | healthy vegetable vaal dal | lima beans curry | valacha hirva bhirda | then see our other recipes using vaal.
- drumstick and potato sabzi recipe | sahjan ki sabji | sindhi aloo sabzi | drumstick with potatoes | with 24 amazing images.
- vaal ni dal recipe | Gujarati butter beans curry | healthy lima bean dal | with 35 amazing images.
- dalimbi usal recipe | val usal | Maharashtrain usal | healthy usal | with 25 amzing images.
what is lima beans curry made off?
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what is lima beans curry made off? hariyali vaal ki dal is made from cheap and easily available and ingredients in India such as 2 cups soaked and sprouted vaal (field beans/ butter beans), 1 1/2 tbsp oil, 1 tsp cumin seeds (jeera), 2 tsp sugar, salt to taste and a coriander paste of 1 cup roughly chopped coriander (dhania), 3 green chillies , roughly chopped, 3 garlic (lehsun) cloves, 1 1/2 tsp lemon juice, ginger (adrak) and salt to taste. See image of list of ingredients for hariyali vaal ki dal.
how to saok and sprout vaal, lima beans?
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The easiest way to use sprouted is buy sprouted vaal. These are easily available in your local markets. Given below is a detailed step by step on how to sprout vaal for those who love to do it as it is time consuming and takes over 2 days.
benefits of vaal
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Vaal ( lima beans ) is a storehouse of protein and fibre. The duo of these nutrients makes you feel full for longer, helping cut unnecessary food intake and weight gain. The fibre also aids digestion and maintains digestive health. Beans also appear to have a blood sugar normalizing effect, and may be of benefit to diabetics. The zinc in this dal acts as an antioxidant and helps to protect against cancer and fatigue. They also abound in vitamin B1 which has a role to play in nerve functioning. Upon sprouting, they vitamins and minerals increase manifold.
benefits of coriander
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- Combats Inflammation : The antioxidants vitamin A, vitamin C and the quercetin present in it works towards strengthening our immune system, set us free from toxins and reduce body inflammation. Cineole, one of the essential oils present in coriander along with linoleic acid in it together also target reduce skin inflammation, thus leaving your skin soft and smooth.
- Overcomes Diarrhea : Coriander possess essential oils like linalool and borneol which aid in digestion and negate the effect of bacteria causing diarrhea, and thus is beneficial for treating diarrhea. See 8 super benefits of kothmir.
making the coriander paste
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In a mixer put 1 cup roughly chopped coriander (dhania).
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Add 3 green chillies , roughly chopped.
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Add 3 garlic (lehsun) cloves.
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Add 1 1/2 tsp lemon juice.
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Add 25 mm, 1 inch piece ginger ( adrak ).
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Add salt to taste. We added 1/4 tsp salt.
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Add little water to blend into a smooth paste. We added 3 tbls water.
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Blend into a smooth paste.
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Put in a bowl and keep aside.
making hariyali vaal ki dal
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To make hariyali vaal ki dal recipe | healthy vegetable vaal dal | lima beans curry | hirva bhirda | heat 1 1/2 tbls oil in a deep non-stick kadhai.
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Add 1 tsp cumin seeds (jeera).
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Let the seeds crackle.
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Add the prepared coriander paste.
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Sauté on a medium flame for 2 minutes.
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Add the sprouted vaal.
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Add 1/2 tsp sugar. You may add a little more sugar if you find the hirva bhrida spicy.
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Add salt to taste. We added 1/2 tsp salt.
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Add 2 1/2 cups of water.
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Mix well.
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Cook on a medium flame for 15 minutes or till the vaal is cooked, while stirring occasionally.
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Put hariyali vaal ki dal | healthy vegetable vaal dal | lima beans curry | hirva bhirda | in a serving dish.
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Serve hariyali vaal ki dal | healthy vegetable vaal dal | lima beans curry | hirva bhirda | hot.
tips for hariyali vaal ki dal
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Serve valacha hirva bhirda with roti. See how to make roti.
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Serve healthy vegetable vaal dal with chawal. See how to cook perfect basmati rice in a pan or pot.
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You can add a 1/2 tsp chopped jaggery instead of sugar to sweeten the dal.
health benefits of hariyali vaal ki dal
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Hariyali Vaal ki Dal – rich in protein, fibre and iron.
- Like most dals, vaal is enriched with protein and sprouting boosts this nutrient further. It can help in bosting metabolism and thus weight loss.
- Protein can help manage blood sugar levels too. This dal can be enjoyed by diabetics, minus the addition of sugar.
- The fibre will help you maintain a healthy digestive tract.
- The coriander and vaal both abound in iron – a nutrient which is necessary to maintain haemoglobin levels in the body and further ensure a proper supply of oxygen and nutrients to all parts of the body.
- Each ingredient in the paste adds antioxidants which will work towards protecting your heart.
- All health conscious people are advised to reduce the use of oil from 1 1/2 tbsp to 3/4 tbsp.
| Energy | 207 cal |
| Protein | 10.5 g |
| Carbohydrates | 29.3 g |
| Fiber | 8.2 g |
| Fat | 5.9 g |
| Cholesterol | 0 mg |
| Vitamin A | 484.5 mcg |
| Vitamin B1 | 0.2 mg |
| Vitamin B2 | 0.1 mg |
| Vitamin B3 | 0.8 mg |
| Vitamin C | 11.8 mg |
| Folic Acid | 5.9 mcg |
| Calcium | 39.2 mg |
| Iron | 1.3 mg |
| Magnesium | 97.5 mg |
| Phosphorus | 183.2 mg |
| Sodium | 11.2 mg |
| Potassium | 730.8 mg |
| Zinc | 1.2 mg |
Nice Recipe. The only problem I encountered is that Vaal was not cooked within 8-10 minutes, I had to cook it for a longer time.
nice dish