16 May 2015

Recipe for Rajasthani Panchmel Dal / Panch Kuti Dal for Tata I-Shakti T20 Tadka

This is the concluding recipe in the ongoing series - Tata I-Shakti T20 Tadka. These recipes are a fusion between the two Indian states / cities that are playing each other in the IPL2015 - T20 matches. 
This one is for the match between Rajasthan Royals and Kolkata Knightriders this evening. 

Panchmel Dal or Panchkuti Dal is a traditional Rajasthani recipe that uses a mix of five lentils - prepared with a simple tempering of cumin, cloves and cinnamon and a few spice powders. It is often served as a part of dal-baati-choorma, which is a hallmark dish from Rajasthan - along with baati which is a flaky crisp round bread and choorma - a sweetened version of the same breads. You can have this dal with plain rice or rotis too!

Panch Phoron - a Bengali five spice mix

The Kolkata twist to this dal recipe is a generous flavouring using the traditional panch phoron - a mix of five spices, used in Bengali cooking. The panch phoron consists of black mustard seeds (rai), cumin seeds (jeera), fennel seeds (saunf), nigella seeds (kalonji) and fenugreek seeds (methi). In some recipes, radhuni (celery seeds) are used instead of mustard seeds. I've added it both in the sauteeing of masalas and in the final tadka. To give it a more Bengali flavour, you can use mustard oil for the tempering. Traditionally, liberal doses of ghee is used in the making of this Rajasthani Dal.

Rajasthani Dal, Panchmel Dal, Panchkuti Dal, mixed lentils

Recipe for Panchmel Dal with PanchPhoron Tadka
Serves 6
Prep time: 1 hour including soaking time
Cooking time: Under 30 minutes

1/4 cup Tata I-Shakti Toor Dal
1/4 cup Tata I-Shakti Chana Dal
1/4 cup Tata I-Shakti split Green Moong
1/4 cup Tata I-Shakti split udad dal
1/4 cup Tata I-Shakti Masoor Dal
4 cups water
1 tsp salt
1/2 tsp turmeric powder

2 tbsp oil or ghee
big pinch of asafoetida
1 tsp cumin seeds
4-5 cloves
2 small pieces of cinnamon sticks
1.5 tsp panchphoron (mix of mustard seeds, cumin seeds, nigella seeds, fennel seeds and fenugreek seeds)
4 green chillies + 1 inch piece of ginger ground into paste~ 1.5 tbsp
3 large tomatoes, finely chopped
2 tsp coriander powder (dhania powder)
1 tsp cumin powder (jeera powder)
1-2 tsp red chilli powder
salt to taste
handful of finely chopped coriander

For tempering:
2 tbsp mustard oil OR ghee OR rice bran oil
pinch of asafoetida
3-4 dried red chillies
1 tsp of panch phoron

Measure out all the dals and wash and soak in plenty of water for one hour.

  1. Drain the soaked dal. Place in pressure cooker with 4 cups water, turmeric and salt.
  2. After one whistle, keep flame on minimum for 7-8 minutes. Switch off and allow to cool.
  3. Meanwhile, heat 2 tbsp oil in a deep kadai.
  4. Add asafoetida, cumin seeds, cinnamon and cloves. Once cumin seeds splutter, add 1.5 tsp of panch phoron. Stir for 10-20 seconds until the spices turn aromatic.
  5. Add the ginger-green chilli paste and saute for 30 seconds. 
  6. Add chopped tomatoes, pinch of salt, stir on high flame for 1 minute.
  7. Keep covered on low flame for 3-5 minutes until completely mushy.
  8. Add spice powders - cumin powder, coriander powder, chilli powder and saute on low flame until the oil separates out. 
  9. Add the cooked dal to this, adding some water if required, salt to taste and finely chopped coriander. Bring to a simmer.
  10. Add garam masala powder at the final stage, stir and remove into a serving bowl.
  11. For the tempering, heat mustard oil / ghee / rice bran oil in a small tempering ladle. Add the asafoetida, dried red chillies, panch phoron and transfer over the dal.
  12. Garnish with few coriander leaves.
  13. Serve hot with steamed rice, rotis or as a part of Rajasthani dal-baati-choorma.

If you plan to serve this dal after some time, make it sufficiently thin as it keeps getting thicker with time. 

Health Quotient: 
Rajasthani Dal, Panchmel Dal, Panchkuti Dal, mixed lentils
Panchmel Dal
Lentils are a fiber rich protein source. In this recipe, a mix of five lentils of different colours add a variety of phytonutrients and antioxidants to the diet. The fiber ensures that you stay full for longer and fiber is an essential part of a healthy diet. 
The Tata I-Shakti dals used in this recipe, after one hour of soaking, cooked to a smooth consistency, and cooked to a considerably good volume. Because of the masoor, moong and chana dal, this dal has a tendency to turn quite thick so you may want to thin it as per your liking with required quantity of water.
To make it vegan recipe of Rajasthani Dal / Panchmel Dal, use vegetable oil instead of ghee.

Do check out the other vegetarian/vegan protein-rich Tata I-Shakti lentil recipes in this series:
Recipe for Crispy Chana Dal Chaat (Vegan, Gluten free)
Recipe for Paruppusili stuffed Dal Parathas  (Vegan if oil is used to cook parathas)
Recipe for Misal Masala Dosa (Gluten-free, Vegan)
Recipe for Karnataka Sambar with Masoor Dal (Gluten-free, Vegan)

14 May 2015

Baked Crispy Chana Dal Chaat - Tata I-Shakti T20 Tadka

This recipe is a part of the ongoing series - Tata I-Shakti T20 Tadka. These recipes are a fusion between the two Indian states / cities that are playing each other in the IPL2015 - T20 matches. 
This one is for the match between Mumbai Indians and Kolkata Knightriders and co-incidentally, I'm going to be at the stadium watching this match LIVE! It is my first IPL live from the stadium experience. Look out for the one person in yellow (CSK fan, wink wink) in a sea of blues :-)

Mumbai has a vibrant street food scene, out of which chaats like bhel and sev puri are hugely popular. Almost every street corner / colony in Mumbai will have a dedicated chaat wala who puts up his mobile shop in the evenings, doing a brisk business until late night.
Similarly, Jhaal Mudi is a Kolkata street food special, which is made without sev or puri, but generous dose of mustard oil, coconut pieces, and heat from green chillies. I remember having this for the first time as a kid, in the Gitanjali Express train from Mumbai to Kolkata, as we were nearing the Howrah station. I assumed this would be very much like bhel puri, but the pungency of mustard oil gave me a solid scare. It is after all an acquired taste. Now, I simply love the flavour and there is a Jhal Mudi wala at Juhu (Mumbai) whom I never fail to visit when I am in that part of the city.

I've made this dish borrowing a bit from each of these two extremely popular street foods - Bhel Puri and Jhal Mudi, using Tata I-Shakti Chana Dal. 

baked crispy chana dal, chana dal snack, indian snack, protein rich snack

Fried and spiced chana dal is a popular tea time snack. Here, in an attempt to make it healthier, I have oven baked the chana dal until crispy. You can do the same with moong dal too. It's a protein rich, healthy snack and can be had as it is with salt and spices of choice.

baked crispy chana dal, chana dal snack, indian snack, protein rich snack, chaat, healthy chaat
Chana Dal Chaat

Recipe for Baked Crispy Chana Dal and Chana Dal Chaat
Makes 4 servings 

1 cup dry Tata I-Shakti Chana Dal
2 tsp oil
1 tsp red chilli powder
1 ½ tsp salt
½ cup finely chopped onions
2 cups crispy puffed rice
1 large tomato, deseeded and finely chopped
1 medium cucumber, peeled and finely chopped
Juice of 2 lemons
1 tsp chaat masala
2-3 green chillies, finely chopped
¼ cup finely chopped coriander leaves
2 tbsp mustard oil
2-3 tbsp roasted peanuts

Wash and soak the Tata I-Shakti Chana Dal in water for 1 hour.

Preparing oven - baked crispy chana dal
  1. Drain the soaked Tata I-Shakti Chana Dal and place in a vessel with enough water to cover the dal. Bring to a boil
  2. Once the water comes to a boil, allow to simmer for 1 minute. Remove from flame immediately and drain the dal thoroughly. Wash this with cold water to stop the cooking process. At this stage the dal should be very slightly cooked but maintaining its shape well.
  3. Spread this on a clean absorbent kitchen towel for 10-15 minutes.
  4. Meanwhile, preheat the oven at 200 degrees Celsius. 
  5. Line a baking tray with 2 layers of foil.
  6. Toss the well dried chana dal in 2 tsp oil with salt and red chilli powder. Spread in a single layer on prepared baking tray.
  7. Bake for 40-50 minutes at 200 degrees – checking once every 15 minutes and giving it a shake.
  8. At the end of this the chana dal will be crisp. It will turn crisper once you allow it to cool. Keep aside.

(For baked crispy moong dal, soak for 30 minutes and avoid the cooking stage. Baking time will also be reduced to 30 minutes or so at 190 celsius)

To prepare the Chana Dal Chaat
  1. In a large bowl, mix all ingredients for the chaat, including crispy chana dal, keeping aside some of chana dal and coriander for garnish.
  2. Serve immediately with lemon wedges.

Tata I Shakti Chana Dal

Health Quotient: 
I've noticed that the unpolished Tata I-Shakti dal needs just one wash and the next wash, the water is absolutely clear, as compared to some others that need 3-4 washes to get rid of any coating on the dal.
In this recipe, since I've used Tata I-Shakti Chana Dal, soaking time was reduced to one hour only. At the end of one hour, the dal could be easily chewed on raw. 

Chana Dal or split Bengal Gram Dal is rich in protein (22 grams/100 grams),  very low Glycemic Index making it suitable for diabetics and healthy eating. It is an excellent source of fiber too (15.8 grams/100 grams). This means that the blood sugar goes up gradually and it provides for longer satiety.  You can make a salad using raw soaked chana dal or cooked chana dal. You can even make this baked crispy chana dal and add it to salads for a crunch factor.

Do check out the other vegetarian/vegan protein-rich Tata I-Shakti lentil recipes in this series:
Recipe for Paruppusili stuffed Dal Parathas  (Vegan if oil is used to cook parathas)
Recipe for Misal Masala Dosa (Gluten-free, Vegan)

12 May 2015

Recipe for Paruppusili stuffed Dal Parathas - Tata I-Shakti T20 Tadka

Paruppu Usili is a traditional Tamil Brahmin dish where soaked, ground and fried lentils are added to a seasonal vegetable such as any beans variety, carrots or ivy gourd. It is often paired with our version of Kadhi called Moar Kozhambu. 

The recipe in this blog post is the fifth in series for the Tata I-Shakti T20 Tadka for the clash between Delhi Daredevils and Chennai Super Kings. 

On my recent trip to Delhi, the Delhi obsession with garam garam parathas was very evident. The road trip from Pathankot to Dharamsala started with a round of alu and paneer parathas ordered for our entire group, served with Pachranga Pickle and Dahi. The aroma of a paratha being cooked on a hot tava or in the tandoor is something that totally stimulates the hunger and gets the mouth watering. I was thinking of what possible fusion I can do with parathas especially with a Tamil lentil dish and I was instantly reminded of my all time favourite Usili. Dal parathas are quite popular in North Indian homes where left over lentils of any kind are mixed with some wheat flour and parathas made from the resultant dough. In this case, I have stuffed the Usili mix into parathas and the result was delicious.

lentil stuffed flatbread, dal parathas, indian stuffed bread

Recipe for Paruppusili Stuffed Dal Parathas
Makes 8 parathas

For Parathas
2 cups wheat flour
3/4 tsp salt
water to bind dough
2 tsp oil
Oil/ghee to cook parathas

For Stuffing - Usili
1/2 cup Tata I-Shakti Toor Dal
2 tbsp Tata I-Shakti Chana Dal
3 dried red chillies
2 green chillies
1/4 tsp asafoetida powder
1 tsp salt
1 medium onion, finely chopped
1 tsp garam masala powder
1 tsp chilli powder
2 tsp cumin-coriander powder
3-4 tbsp finely chopped fresh coriander leaves

lentil stuffed flatbread, dal parathas, indian stuffed bread
Click to enlarge and see all steps

Wash and soak the Tata I-Shakti Chana and Toor dal in lots of water along with the red chillies, for 3-4 hours.

  1. Drain in a sieve and grind to a coarse paste with the green chillies, salt, asafoetida. Do not add any extra water.
  2. In a utensil that fits in your pressure cooker, place chunks of this coarse lentil paste next to each other.
  3. Place 1 cup water inside pressure cooker and the utensil with the lentil paste. Cover with cooker lid, remove the weight and allow to steam on medium flame for 10-12 minutes.
  4. After 10 minutes, open the cooker lid, remove the steamed lentil chunks on a platter and allow to cool for a bit. Using finger tips crumble this until it is uniformly crumbled to a coarse powder.
  5. Add the finely chopped onion, coriander and spice powders to this, mix and keep aside.
  6. Prepare dough for parathas by mixing required water with the flour along with salt, and knead to get soft pliable dough. Towards the end knead with 2 tsp oil and cover and keep aside for 20 minutes.
  7. Divide dough into 8 balls.
  8. Using some flour, roll out each portion into a 3" circle, place generous filling in the center.
  9. Bring edges together, pinch to seal. Flatten it gently with floured fingers.
  10. Using a rolling pin and board, roll out into even thickness parathas around 6" diameter.
  11. Heat a tava. Place the rolled paratha and allow to cook on medium flame for 1 minute or so until the bottom side is cooked and golden spots appear.
  12. Turn over, apply oil or ghee to this side, while the other side is cooking.
  13. Turn over once again and apply oil or ghee to second side and cook this side for few seconds again.
  14. Remove and serve hot with chutneys of choice.

lentil stuffed flatbread, dal parathas, indian stuffed bread

Health Quotient
Using Tata I-Shakti unpolished dals as the filling adds to the protein and fiber content to the parathas over using potatoes. It is also lower in fat content as against paneer parathas made using store bought paneer. 
You can prepare the crumbled lentil filling in advance and refrigerate. Any leftover filling can be added to any vegetable preparation to add to the protein content of the dish.

 Traditionally Usili does not have onions or other spice powders, but it is to bring the traditional North Indian Dilli wale parathas flavour to the dish.

Do check out the other vegetarian/vegan / gluten-free  protein-rich Tata I-Shakti lentil recipes in this series:
Recipe for Misal Masala Dosa

10 May 2015

Recipe for Misal Masala Dosa for Tata I-Shakti T20 tadka

This post is the 4th in series of the T20 Tadka. On 7 exciting match days, I shall be sharing a fusion recipe that clashes the food of the two states clashing with each other in the match. This recipe is for the clash between Royal Challengers Bangalore and Mumbai Indians today, combining the best of Mumbai and Bangalore food.

Maharashtrian misal, green moong sprouts, mung beans recipes

Misal is an extremely popular snack or breakfast item in Maharashtrian menus. Puneri and Kolhapuri Misal are especially well known, where the usal is made using sprouted moth beans or dried peas. It has a spicy gravy and toppings like raw onions, crispy farsan. In this case, since the misal is a filling in the dosa, it is a modified dry version.

Misal Masala Dosa - Healthy Masala Dosa

Masala Dosa is one of the most loved dishes at local eateries in Bangalore. Places like Brahmin’s Coffee Bar, Vidhyarthi Bhavan and CTR are iconic for masala dosa.

Misal Masala Dosa - Healthy Masala Dosa

This recipe is a fusion between Misal and Masala Dosa. 

It makes this dish healthier- low cal, richer in protein and fiber, as the traditional potato filling is swapped with moong sprouts that are known for their many health properties – they are rich in iron, vitamin C, potassium and folic acid. While they are an incomplete source of protein, when combined with rice (in the dosa), you get all 9 essential amino acids. One cup of moong sprouts is just 30 calories and a cup of cooked moong provides 2.5 grams of protein.

Misal Masala Dosa - Healthy Masala Dosa
Misal Masala Dosa - Healthy Masala Dosa

Recipe for Misal Masala Dosa
Makes 6 masala dosas

1 cup Tata I-Shakti Green Moong
1 cup water
½ tsp salt
1 tbsp oil
½ tsp cumin seeds
1 tsp ginger garlic paste
2 small onions, finely chopped
2 medium tomatoes, finely chopped
1 tsp salt
1 tbsp coriander-cumin powder
1 tsp red chilli powder
¼ tsp turmeric powder
½ tsp garam masala powder
2-3 tbsp fresh coriander leaves, finely chopped
3-4 tbsp red-chilli garlic chutney powder
2 cups dosa batter*
Oil to cook dosas

How to sprout green Mung /moong beans
Soak the Tata I-Shakti green moong in lots of water for 4-6 hours. Drain and keep in a sieve or tie in a muslin cloth and keep in a warm place for 24-48 hours until you see the sprouts. Keep refrigerated until use. The sprouting process may take longer time in cold weather and it is faster in hot humid weather.

  1. Pressure cook the sprouted moong with 1 cup water, ½ tsp salt for 1 whistle. Switch off and once cooker is cooled, drain and remove into a bowl and keep aside. You can reserve this water to add to any other dishes. You can even boil the sprouted moong on stove top until parboiled, drain and use in the recipe.
  2. Heat oil in a deep heavy bottomed kadai. Add cumin seeds.
  3. Once they splutter add the ginger garlic paste and finely chopped onions. Saute on medium flame for 5-6 minutes until the onions are softened and the ginger-garlic is cooked through.
  4. Add the tomatoes, ½ tsp salt and stir well to mix.
  5. Cover and cook on low flame until onions are mushy.
  6. Add the spice powders, salt, cooked sprouts and gently stir together. Do not mash the sprouts.
  7. Garnish with fresh coconut, some of the red chilli-garlic chutney powder and keep aside.
  8. Heat a non stick tava, with a few drops of oil rubbed with a kitchen towel. Once the tava is medium hot, pour a big ladle of batter in the center and quickly move in circles outwards. Drizzle oil along the edges and cook for 1 minute until crisp and golden brown. Flip over and cook the other side for 30 seconds.
  9. Remove onto a plate. Sprinkle the red chilli-garlic chutney powder, place 3-4 tbsp of sprouted moong misal and fold over. Serve hot as it is or with a choice of chutney.

*For homemade dosa batter: Soak 2 cups raw rice and ¾ cup Tata I-Shakti udad dal+ 1 tsp fenugreek seeds separately in two containers for 6-8 hours. Drain and grind each separately and mix in a large bowl. Add salt, mix and keep covered in a warm place for 8-10 hours until fermented

Do check out the other vegetarian/vegan / gluten-free  protein-rich Tata I-Shakti lentil recipes in this series:
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