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Adai

Adai is a type of dal dosa and a popular Tamilian breakfast. It’s very nutritious and protein packed since it uses so many dals (lentils). It’s healthy, tasty as well as filling and the best part is, you don’t have to ferment the adai batter. To make it tastier, you can also add finely chopped onion or cabbage or both to the adai batter.

Recipe of adai (dal dosa)

1/2 cup rice

1/4 cup toor dal (arhar dal/ red gram)

1/4 cup dhuli urad dal (split, skinless black gram)

1/4 cup chana dal (Bengal gram)

1/4 cup dhuli moong dal (split, skinless green gram)

2 green chillies

Salt to taste

A pinch of hing (asafoetida)

Few curry leaves

Oil to shallow fry

1. Wash and soak rice and dals for 2-3 hours. Drain.

2. Grind dals and rice in a blender adding little water into a coarse paste. Remember not to add too much water as the batter for adai is usually thick.

3. Add salt, hing and curry leaves to the batter. Beat the batter well.

4. Heat a non-stick tava (griddle). Grease it and wipe off the excess oil. Pour a ladleful of batter in the center of the tava.

5. Spread it in the circular motion to make a round. Drizzle some oil around the edges and on top of the adai.

6. When the underside is cooked, turn over and cook from other side also till brownish. Similarly make other adai from rest of the batter. Serve adai hot with chutney or chutney powder.

Aloo choliya

So many of us have childhood memories of peeling the pods and consuming straight the seeds inside called choliya or green chickpeas.  Some people used to roast the stems containing pods over fire and get roasted chholia. Besides eating them raw, here is a recipe of choliya curry combined with potato.

Recipe of aloo choliya

2 medium aloo (potato) - peeled and cubed

150 gms choliya (hara chana/ fresh green chickpeas)

2 tomatoes

1 onion

1 inch piece ginger

3-4 cloves garlic (optional)

2 green chillies

1/2 tsp cumin seeds

A pinch of hing (asafoetida)

Salt to taste

1/2 tsp turmeric powder

1/4 tsp red chilli powder (cayenne pepper)

1/4 tsp garam masala powder

1/2 tsp coriander powder

1 tbsp oil

choliya (fresh green chickpeas)

1. Grind together onion, tomatoes, ginger, garlic and green chillies into a smooth paste.

2. Heat oil in a pressure cooker and add cumin seeds. When they change color, add hing.

3. Add onion-tomato paste and all the spices and salt. Fry till oil begins to separate.

4. Add choliya and potato. Add 2 cups of water and close the lid of the cooker. Pressure cook to 3 whistles. Serve aloo cholia hot with roti or rice.

Healthy Bytes- Chickpeas are a good source of Zinc, Protein and Folate. They are high in dietary fiber and low in fat. Chickpeas are good for diabetics.

Ghugni

Ghugni is a Bengali version of chole or ragda. Here I have used chickpeas but green peas or matar is also used for making ghugni. In Bengal, Bihar, Orissa and Assam, ghugni is usually eaten as an evening snack. It is also a popular chaat and street food.

Recipe of ghugni/ ghoogni

1 cup kabuli chana (chickpeas/ garbanzo beans)

1 onion- chopped

1 tomato- chopped

1 bay leaf (tej patta)

1 black cardamom

1 green cardamom

2-3 cloves (laung)

1/2 tsp cumin seeds

1/2 tsp turmeric powder

1/2 tsp red chilli powder

1/2 tsp coriander powder

1 tsp ginger-garlic paste

1 1/2 tbsp oil

Salt to taste

1 onion- cut into rings for garnish

1. Soak the kabuli chana overnight. Drain.

2. Pressure cook chana with water for 25-30 minutes.

3. Heat oil in a kadhai/ wok. Add bay leaf, cloves, cumin seeds and cardamoms. Let them splutter.

4. Add onion and sauté till light brown.

5. Add ginger-garlic paste and sauté for 1 minute.

6. Add tomato and rest of the spices and salt. Cook till oil begins to separate.

7. Crush a handful of chana and add along with rest of the boiled chana.

8. Boil on a high heat for 3-4 minutes. Lower heat and simmer for 2-3 minutes. Cook till you get the desired gravy consistency.

10. Garnish with onion rings and serve ghugni hot with either roti, luchi, poori or rice.

urad chane ki dal

Urad chane ki dal is also known as maa-chole ki dal in Punjabi. It’s a delicious combination and you can use either skinless, split urad dal or split urad dal with husk. Urad chana dal is also a dhaba special dal and they also serve it with the same Punjabi tadka (tempering).

Recipe of urad chane ki dal

3/4 cup dhuli urad dal (split black gram)

1/2 cup chana dal (split Bengal gram)

2 tomatoes- chopped

1 medium onion- chopped

1/2 tsp cumin seeds

A pinch of hing (asafoetida)

2 tsp ginger-garlic paste

1/2 tsp turmeric powder

1/2 tsp red chilli powder

1 tbsp ghee (clarified butter)

Salt to taste

1/2 tsp garam masala

1. Wash and soak urad dal and chana dal for 1 hour. Drain. Place both dal along with enough water, salt and red chilli and turmeric powders in a pressure cooker. Pressure cook till tender.

2. Mash dal with the back of a ladle (karchhi).

3. Heat ghee in a pan and add cumin seeds. When they change color, add hing.

4. Add onion and fry till light brown. Add ginger-garlic paste and fry for 1 minute.

5. Add tomatoes and cook till oil begins to separate.

6. Add this tempering or tadka to the boiled dal and mix. Add garam masala and give 1 boil to dal, then let it simmer it on low heat for 5 minutes, covered. Serve hot urad chane ki dal garnished with coriander leaves.

Mixed dal

This mixed dal was made in my home when 1 day, my husband came home bitten by cooking bug. He was in an experimental mode, opened the kitchen cupboard and started mixing from all the dals and legumes available in the home. He soaked them all and the next morning made this unique and tasty dish. Since then, I started making this mixed dal since it’s not only tasty but also packed with different types of proteins. This dal definitely has a protein punch!

Recipe of mixed dal

1 tablespoon rajma (red kidney beans)

1 tablespoon kabuli chana (chickpeas)

1 teaspoon lobia (black eyed beans)

1 tsp arhar dal (toor dal/ split pigeon peas)

1 tsp masoor dal (black lentil)

1 tsp lal masoor dal (red lentil)

1 tsp dhuli moong dal (split green gram)

1 tsp dhuli urad dal (split black gram)

1 tsp split moong dal with husk

1 tsp split urad dal with husk

Salt to taste

1/2 tsp turmeric powder

1/2 tsp red chilli powder

Tadka (Tempering)

2 medium onions- chopped

4-5 garlic cloves- chopped

1 inch piece ginger- chopped

4 medium tomatoes- pureed

1/2 tsp cumin seeds

A pinch of hing (asafoetida)

1 1/2 tbsp ghee (clarified butter)

 1. Wash and soak all the dals (lentils/pulses) and legumes overnight. Drain. Pressure cook them with enough water, salt, turmeric and red chilli powders. Boil till chickpeas or kabuli chana is tender.

2. For the tadka or tempering, heat ghee in a pan and add cumin seeds. When they change color, add hing. Add onion and sauté till light brown.

3. Add garlic and ginger and fry for 1 minute. Add tomatoes and cook covered till tomatoes are soft and mushy.

4. Pour this tadka over boiled dals and mix. Simmer mixed dal on a low heat, covered, for 5-6 minutes. Serve hot with roti or rice.

Lauki and mangodi sabzi

This lauki and mangodi sabzi is rather an unusual combination but trust me lauki and mangodi go well together. Mangodi is sun dried lentil dumpling. Here the lentil used is split skinless green gram or dhuli moong dal. I have used granular mangodis in this recipe but bigger sized mangodis can also be used.

Recipe of lauki and mangodi sabzi

1 small lauki (bottle gourd/ ghiya/ doodhi) - peeled and chopped

1/2 cup mangodi (sun dried lentil dumplings)

1/2 tsp cumin seeds

A pinch of hing (asafoetida)

2 tomatoes- pureed

1 inch piece ginger- chopped

Salt to taste

1/2 tsp turmeric powder

1/2 tsp coriander powder

1/2 tsp red chilli powder

2+2 tsp oil

1. Heat 2 tsp oil in a pressure cooker and fry mangodis in it. Roast mangodis till they turn reddish brown. Drain and keep aside.

2. Heat 2 tsp oil in the same pressure cooker and add cumin seeds. When they change color, add hing. Add ginger and sauté for 1 minute.

3. Add tomato puree and all the spices and salt. Fry till masala begins to leave oil from sides.

4. Add lauki pieces and mangodi. Add enough water and close the lid of the cooker. Let 1 whistle come. Then turn the heat to medium. Let 3 more whistles come. Open the lid of the cooker when pressure drops down naturally. Serve hot lauki aur mangodi ki sabzi with roti or boiled rice.

Lobia curry

Lobia is not such a popular dish in Indian kitchens but its taste really depends on how it is cooked or exactly how it is seasoned. If you cook it as per the recipe given below, you will find it a welcome change from the routine meals. It’s a protein packed dish and quite nutritious.

Recipe of lobia curry

1 cup lobia (black eyed beans/rongi)

1 medium onion- chopped

2 medium tomatoes- diced

1 inch piece ginger- chopped

3-4 cloves garlic (optional) - chopped

1/2 tsp cumin seeds

1/2 tsp turmeric powder

Salt to taste

1/2 tsp red chilli powder

1/2 tsp coriander powder

1 tbsp ghee (clarified butter)

1. Soak lobhia in water for 2 hours. In winters, soak in warm water. Drain. Boil in a pressure cooker.

2. Heat ghee in a pan and add cumin seeds. Let them crackle. Add onion and sauté till light brown.

3. Add ginger and garlic and fry for 1 minute.

4. Add tomatoes and salt and all the spices. Cook till tomatoes become soft and pulpy.

5. Add this tempering or tadka to the boiled lobia and mix. Cook lobia curry covered on a low heat for 5-7 minutes. Cook till you get the desired gravy consistency. Garnish with coriander leaves. Serve hot lobia curry with steamed rice or roti.

Sabz arhar dal

Sabz arhar dal or sabzi wali arhar dal is super nutritious as well as tasty. It’s a combination of taste and health. This recipe of arhar dal contains proteins from dal and goodness of vegetables. I find it so delicious that I just can’t stop at 1 bowl. I have to reach for second helping. You can add any number of vegetables you have in your fridge and as per your taste.

Recipe of Sabz arhar dal

1 cup arhar dal (split pigeon pea, toor dal, toovar dal)

2 cups mixed chopped vegetables like onion, tomato, cauliflower, french beans, carrot, spinach, radish

3-4 cloves garlic- chopped (optional)

Salt to taste

1/2 tsp turmeric powder

1/2 tsp red chilli powder

1 tbsp ghee (clarified butter)

1/2 tsp rai (small mustard seeds)

A pinch of hing (asafoetida)

1. Wash and soak arhar dal for 20 minutes, drain.

2. In a pressure cooker, place toor dal, vegetables, garlic, salt, turmeric and red chilli powder. Add enough water and let 1 whistle come. Turn the heat to medium and pressure cook to 4 more whistles.

3. Let the pressure drop down naturally before opening the lid.

4. In a small pan, heat ghee. Add rai and when it splutters, add hing. Let it fry for 1 second. Turn off the heat. Pour this tadka or tempering over the boiled dal and mix. Serve hot sabz arhar dal with boiled rice or roti.

tadka dal

There are many ways to cook tadka dal or dal tadka but this is the one I use as it suits our palate. Tadka means tempering and I have used a standard Punjabi tadka with few variations. You can avoid adding tomato and can use lime juice instead. It won’t matter much to the taste. You can also skip onion if you want.

Recipe of tadka dal

1 cup dhuli moong dal (split, skinless green gram) or dhuli masoor dal (red lentils)

1 onion- chopped

1 medium tomato- diced

2-3 green chillies- chopped

2-3 cloves garlic- crushed

1 tsp cumin seeds

1 tsp mustard seeds

A pinch of hing (asafoetida)

1/2 tsp turmeric powder

1 tbsp ghee (clarified butter)

Salt to taste

Chopped coriander leaves (cilantro) - for garnish

1. Cook the dal with salt, turmeric powder and enough water in a pressure cooker till just done. Dal should not be too mushy.

2. Heat ghee in a pan and add cumin seeds and mustard seeds. When they splutter, add hing.

3. Add onion and sauté till transparent. Add garlic and green chillies and fry for 1 minute.

4. Add tomato and cook till tomato become soft and pulpy. Pour this tadka or tempering over the cooked dal. Garnish the dal tadka with coriander leaves. Serve hot with rice or roti.

Sukhi urad dal

Sukhi urad dal is also known as Amritsari dal as this dal is very popular in Punjab. This dal is so delicious that my husband Rahul licks the bowl to the last crumb.

Recipe of sukhi urad dal

1 cup dhuli urad (split, skinless black gram)

1 onion- long slices

1/2 tsp turmeric powder

1/2 tsp red chilli powder

Salt to taste

1 tbsp + 1 tsp ghee (clarified butter)

1/2 tsp cumin seeds

1/4 tsp garam masala

1.25 cups of water

1. Wash and soak urad dal for 1 hour. Drain.

2. Heat 1 tbsp ghee in a pressure cooker and add cumin seeds. When they change color, add urad dal. Add salt and all the spices. Stir fry on a low heat for 1 minute.

3. Add 1.25 cup water and pressure cook to 2 whistles. Turn off heat.

4. Heat 1 tsp ghee in a small pan and fry onion till light brown. Add over cooked dal. Mix gently. Serve hot.