PANCHKUTI DAL/ PANCHRATAN DAL/ PANCHAMEL DAL
Panchkuti Dal is a healthy and protein packed Rajasthani dish that makes an excellent accompaniment with Rice or unleavened breads. In fact, it is even ideal for consumption by itself as a wholesome soupy dish when you want to cut some carbs in your diet. The flavour and spice levels are subtle and very comforting on your tummy.
While most of the Dal based dishes fall under the nutritious food category, what impressed me about this dish is the use of split legumes with the outer skin on. Not only that it appeals to the eye, but also increases the health quotient of the recipe. This dish is commonly consumed in Rajasthani homes as an accompaniment along with Bati (a variety of unleavened bread fried or cooked in Tandoors) and Churma (a sweet dry powder prepared by pounding Bati and dry fruits) that happens to be a staple. I hope to attempt all the three in the future. I recommend that all of you to try this healthy recipe.
Preparation time:10 min ( including pressure cooking)
Cooking time: 20 min
Spice level: Medium
Difficulty level: Easy
Source: adapted from Tarla Dalal
|Amount Per Serving|
|% Daily Value *|
|Total Fat 10 g||16 %|
|Saturated Fat 3 g||13 %|
|Monounsaturated Fat 3 g|
|Polyunsaturated Fat 2 g|
|Trans Fat 0 g|
|Cholesterol 3 mg||1 %|
|Sodium 347 mg||14 %|
|Potassium 87 mg||2 %|
|Total Carbohydrate 26 g||9 %|
|Dietary Fiber 8 g||32 %|
|Sugars 2 g|
|Protein 8 g||17 %|
|Vitamin A||6 %|
|Vitamin C||11 %|
|* The Percent Daily Values are based on a 2,000 calorie diet, so your values may change depending on your calorie needs. The values here may not be 100% accurate because the recipes have not been professionally evaluated nor have they been evaluated by the U.S. FDA.|
- 2 tbsp Toor dhal
- 2 tbsp Urad dhal
- 2 tbsp Moong Dal
- 2 tbsp Chana Dal
- 2 tbsp Masoor Dal ( Roughly all the above should make 1 cup plus 1-2 tsp extra)
- 1 red onion finely chopped (optional)
- 2 tomatoes chopped
- 1 tsp mustard seeds
- 1.5 tsp cumin seeds
- 1 inch piece cinnamon or 1/2 tsp cinnamon powder
- 3-4 flakes chopped garlic
- 2-3 red chillies, torn ( use Kashmiri chillies for less spice)
- 2-3 chopped green chillies ( adjust as per taste)
- 2 tsp chopped ginger
- 2 sprigs curry leaves
- 1 tsp garam masala powder/ kitchen king masala powder
- 1 tsp turmeric powder
- 1 tsp jaggery ( optional)
- 2 tbsp lemon juice
- 2 tbsp peanut oil
- 1 tbsp castor oil
- Salt to taste
- 1 tsp ghee
- Wash and soak dals for 30 min and pressure cook with 2 cups water, turmeric powder and 1 tbsp castor oil until soft and mushy.
- Wait until the pressure releases by itself. This gives ample settling time for dals to become a creamy mixture.
- Heat 2 tbsp oil in a Kadai or thick bottomed vessel/ pan. When hot, add mustard seeds. When they pop add cumin seeds. When it crackles, add cinnamon, ginger, garlic, green chillies , red chillies and curry leaves.Let it wilt and let a nice aroma waft.
- Add chopped onions and saute until translucent. Tip in the tomatoes and continue to saute until it turns mushy. Add a dash of salt.
- Add the cooked dal mixture and lower the flame. Add alt, jaggery, masala powder of choice and mix well. Add 1/4 cup water if required and gently simmer until it forms a thick mixture.
- Turn the heat off and add lemon juice when warm. Add chopped coriander leaves and a dollop of ghee if u prefer. Serve with Roti, Paratha, Jeera rice or plain Basmathi rice.
Linking this recipe to MLLA 114 conceptualized by Susan, hosted by Lisa.