Panchratni Dal ( Eat Well Stay Well Recipes )
by Tarla Dalal
01 Jan 1900
This recipe has been viewed 24259 times
Panchratni dal, the dish is a blend of dals with spices; it is a tasty accompaniment to rice, rich in protein, iron and calcium. Calcium decreases as you age and hence needs constant supply whereas iron is required to maintain hemoglobin levels, especially for women.
Panchratni Dal ( Eat Well Stay Well Recipes ) recipe - How to make Panchratni Dal ( Eat Well Stay Well Recipes )
Soaking Time: 1 Hour Preparation Time: Cooking Time: Total Time:
Makes 4 servings
2 tbsp whole moong (whole green gram)
2 tbsp whole masoor (whole red lentil)
2 tbsp whole urad (whole black lentil)
2 tbsp chana dal (split Bengal gram)
2 tbsp toovar (arhar) dal
2 tsp oil
1 cardamom (elaichi)
12 mm. (1") stick cinnamon (dalchini)
1/2 tsp cumin seeds (jeera)
1/4 cup chopped onions
2 tbsp chopped tomatoes
1/2 tsp coriander (dhania) powder
1 tsp chilli powder
1/4 tsp turmeric powder (haldi)
1/4 tsp cumin seeds (jeera) powder
3/4 tsp fennel seeds (saunf) powder
1/4 cup curds (dahi) , beaten
salt to taste
For The Garnish
a few mint leaves (phudina)
2 tbsp chopped coriander (dhania)
Method
- Method
- Clean, wash and soak the moong, masoor, urad, chana dal and toovar dal in warm water for at least an hour. Drain and keep aside.
- Add 4 cups of water, mix well and pressure cook on a medium flame for 3 whistles or till the dals are cooked.
- Allow the steam to escape before opening the lid. Keep aside.
- Heat the oil in a deep non-stick pan, add the cardamom, cinnamon and cumin seeds.
- When the cumin seeds crackle, add the onions and sauté on a medium flame till they turn golden brown in colour, while stirring continuously.
- Add the tomatoes, coriander powder, chilli powder, turmeric powder, cumin seeds powder and fennel seeds powder and cook on a medium flame for 4 to 5 minutes, while stirring continuously.
- Add the curds, mix well and cook for 2 to 3 minutes, stirring once in between.
- Add the cooked dals and salt, mix well and bring to boil. Serve hot garnished with coriander.
Nutrient values per serving
| Energy | 160 cal |
| Protein | 8.5 g |
| Carbohydrates | 21.7 g |
| Fiber | 5 g |
| Fat | 4.1 g |
| Cholesterol | 2 mg |
| Vitamin A | 108 mcg |
| Vitamin B1 | 0.2 mg |
| Vitamin B2 | 0.1 mg |
| Vitamin B3 | 0.9 mg |
| Vitamin C | 3.4 mg |
| Folic Acid | 95.6 mcg |
| Calcium | 60.8 mg |
| Iron | 1.8 mg |
| Magnesium | 43.9 mg |
| Phosphorus | 130.6 mg |
| Sodium | 14.1 mg |
| Potassium | 337.1 mg |
| Zinc | 0.8 mg |
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