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Mixed Dhal
Healthy Hints
Dhals, beans and lentils are particularly helpful in diabetes because they are slowly digested and help to keep your blood glucose (sugar) levels steady.
Ingredients
Ingredients
100 g (½ cup) split lentil
50 g (¼ cup) split green gram, skinless
2½ tbsp pigeon peas
2 tbsp whole black gram
1 pinch asafoetida
½ tsp turmeric, ground
1 tsp salt
2 cm (¾ inch) root ginger, crushed
½ tsp chilli powder
1 tsp coriander powder, ground
1 tbsp olive oil
1 tsp cumin seeds
2 clove
1 tbsp mint leaf, chopped
What does this chart mean?
- Calories194kcal
- Protein13.0g
- Fat4.0g
- Saturated fat0.4g
- Carbohydrate28.0g
- Sugars (Total)1.1g
- Fibre3.0g
- Salt1.3g
Directions
1. Soak all the dhals in 400ml water for 1 hour. Drain, then mix with the asafoetida, turmeric, salt and 400ml water in a pan. Bring to the boil, reduce the heat and cook until done. Add more water if required.
2. Mash the dhal with a ladle and add the ginger, chilli powder, coriander and 400ml hot water. Mix well, then cook for 5 more minutes on a medium heat.
3. Heat the oil in a pan and add the cumin seeds and cloves. When the seeds change colour, add them to the cooked dhal and stir well. Garnish with the mint leaves.
