Wednesday, September 30, 2009

Sabut Dal Mix (Mixed Whole Lentils)

This dal is a combination of sabut dals (whole ) which are highly nutritious. Liberal use of ‘tadaka’ (tempering) enhances the flavor of dal mix.

Serve dal with Nan or Tandoori Roti.


  • ¼ cup Sabut Moong (whole Green Gram)
  • ¼ cup Sabut Urad (whole Black Gram)
  • ¼ cup Sabut Masoor Dal (whole Red Lentil)
  • ¼ cup Chana Dal ( Bengal Gram)
  • 2 tbsp cooking oil
  • 1 medium onion finely chopped
  • 4-5 cloves of garlic finely chopped
  • 1” ginger finely chopped
  • 1 small tomato finely chopped
  • 2-3 green chilies finely chopped
  • 1 tsp turmeric powder
  • 2 tsp red chili powder
  • A pinch of asafetida
  • 1 tsp cumin seeds
  • 1 whole dry red chili
  • 1 tsp garam masala
  • 6 tbsp ghee (clarified butter) for tempering
  • 2 tbsp Lemon Juice
  • Onion/green chili/chopped coriander to garnish


  • Mix Sabut Masoor, Chana Dal, Sabut Urad, Sabut Moong in a bowl and wash thoroughly. Soak the washed dals in water deep enough to cover them completely, for 2 hours.
  • After 2 hours put dals in a pressure cooker. Add 4 cups of water, green chilies, 1 tsp red chili powder, turmeric powder, salt and 2 tbsp of cooking oil. Stir well.
  • Cover the pressure cooker and set on the stove at a high flame. After the first 'whistle' or ‘pressure release’, reduce the flame to simmer and cook for 2-3 more ‘whistle’. Turn off the flame and allow the pressure cooker to cool.
  • Open the pressure cooker when cooled, stir the boiled lentils very carefully and add salt. If it is too thick, add some warm water and stir carefully until the consistency is right.
  • In a small pan, heat 3-4 tbsp ghee on medium heat. When hot, add the cumin seeds and fry till spluttering stops. Now add the chopped onion, chopped ginger and garlic, chopped tomatoes, and fry for 4-5 minutes till tomato is pulpy. Remove ghee from fire and add to the dal mixture. Stir to blend and simmer for 2 more minutes.
  • Remove dal mix from fire, put into serving dish, mix fresh lemon juice and garam masala.
  • ‘Tadka’ (tempering) for garnishing: Heat 2 tbsp ghee in a small pan on medium flame. When hot add asafetida, whole red chili and 1 tsp of red chili powder. Remove from fire and immediately pour over dal mix before chili gets burnt.
  • Garnish with raw onion slice and green chili and chopped coriander leaves.
  • Serve with Nan or Tandoori Roti

Do You Know?

Consumption of wholegrain has been consistently linked with a significant decrease in risk factors for cardiovascular disease. Regular wholegrain consumption lowers LDL and triglyceride levels, which contributes to reduction in coronary heart disease risk factors.

In addition, wholegrain consumption is inversely related to hypertension, diabetes, and obesity when compared to refined grains, all of which are negative indicators in total cardiovascular health.