Maa Chole di Dal

Name: Maa Chole di Dal
Prep time: 10 min
Cook time: 20 min
Total time: 30 min
Yield: 2
Ingredients: 1/4 Chopped Cup Onion, big; 1/4 Chopped Cup Tomato; 1 Tbsp Urad Dal; 1 Tbsp Chana Dal; 1 Grated Tsp Ginger; 1 Chopped Tsp Garlic; 1/2 Chopped Tsp Coriander Leaves; 1/2 Powder Tsp Red Chilli; 1/4 Tsp Garam Masala; 1/8 Tsp Hing; 1/4 Tsp Salt; 1 Tbsp Ghee; 150 ml Water

20 mins Cooking Time

2 Servings

Diversity score

Sources of Calories

Protein 10%

Carbs 31%

Fats 58%

Lactose Free

Gluten Free

Immunity Boosting

Add a generous helping of this Punjabi Maa Chole di Dal recipe from FitterEats, to make your lunch or dinner a memorable one. Gluten-free. lactose-free, zero in trans fat with no added sugar, the nutritional value of this vegetarian, fiber-rich and protein-rich dal recipe makes it a winning choice. In addition, pulses like chana dal and urad dal in the recipe, give a good boost to the required daily potassium intake. Pairs perfectly with Onion rice and Pudina rice.

Ingredients

1/4 Chopped Cup Onion, big
1/4 Chopped Cup Tomato
1 Tbsp Urad Dal
1 Tbsp Chana Dal
1 Grated Tsp Ginger
1 Chopped Tsp Garlic
1/2 Chopped Tsp Coriander Leaves
1/2 Powder Tsp Red Chilli
1/4 Tsp Garam Masala
1/8 Tsp Hing
1/4 Tsp Salt
1 Tbsp Ghee
150 ml Water

Method

Pre Preparation

Step 1
Soak and pressure cook urad dal and chana dal

Preparation

Step 1
Heat ghee in a kadhai, add chopped onion and sauté till translucent
Step 2
Then add chopped garlic, hing, ginger paste, chopped tomato, garam masala, red chilli powder and mix well
Step 3
Add water as required, then add the cooked dals, salt, coriander leaves and mix well
Step 4
Serve hot garnished with coriander leaves

Healthy Twist

For Healthy Glowing Skin & Improved Vitamin E Levels, Add a Tsp of Sunflower Seeds

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Allergies

Dairy Products

Cow Milk Protein

Food Additives

Asafoetida (Hing)

Turmeric

Red Chilli

Garlic

Chickpea Flour (Besan)

Tomato

NUTRITION FACTS

Approximate values

Serving Size Medium Bowl(139gm)

Amount Per ServingCalories
kcal

134

% Daily Value ^*

Total Carbohydrate 10gm 3.5%

Dietary Fiber 3gm 10.4%

Protein 4gm 7.5%

Total Fat 9gm 11.1%

^*Percentage Daily Values are based on a 2000 calorie diet.

Disclaimer: Nutrition information is based on standard serving sizes and recipes as prepared by Fitterfly. Actual nutritional values may vary because of variations in portion size or recipes, continuous data changes by these sources, changes in growing seasons, or differences in the sources of ingredients. We may update this information from time to time and change the way we calculate Nutrition data. 2,000 calories a day is used for general nutrition advice, but calorie needs vary based on multiple factors. For some ingredients, nutrient information is not available and they may not reflect accurately in the Label. Please consult your doctor or a Registered Dietitian if you are on a medically restricted diet.

Reference: Indian Food Composition Tables 2017, National Institute of Nutrition; Nutritive Value of Indian Foods 2016, National Institute of Nutrition (Indian Council of Medical Research)