Goan Drumstick Tur Dal

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20 mins Cooking Time
2 Servings
Diversity score info

Diversity Score defines how nutritionally diverse your food is. It reflects the concept that increasing the variety of foods in the diet helps to ensure adequate intake of essential nutrients.

Grains, root and tubers
Dairy
Vegetables
Eggs
Meats & Fish
Fruits
Nuts & Seeds
Pulses
Green Leafy Vegetables
Vitamin A Rich Fruits and Vegetables
Sources of Calories
Protein 17%
Carbs 48%
Fats 35%
Antioxidant Rich
Immunity Boosting
No Dairy
Gluten Free
No Added Sugar

Add a generous helping of this Goan Drumstick Tur Dal to make your lunch or dinner a memorable one. The goodness of this goan recipe lies in its protein, fiber & iron-rich ingredients. Being gluten-free, lactose-free, antioxidant-rich & with no added sugar or dairy makes this Fittereats Goan vegetarian curry a winning choice. Suitable for a vegan diet too, this Goan food recipe teams perfectly with rice and a salad.

Ingredients

  • 3 Tbsp Pigeon Pea Dal (Tur)
  • 2 Tbsp Grated Fresh Coconut
  • 2 Tbsp Chopped Onion
  • 2 Tbsp Chopped Tomato
  • 6 No. Drumstick
  • 4 No. Curry Leaves (Kadi Patta)
  • 1/2 Tsp Cumin Seeds (Jeera)
  • 1/2 Tsp Mustard Seeds (Rai)
  • 1/4 Tsp Chopped Garlic
  • 1/4 Tsp Green Chilli Paste
  • 1/4 Tsp Turmeric Powder (Haldi)
  • 1/8 Tsp Asafoetida (Hing)
  • 1/2 Tsp Salt
  • 1 Tsp Oil
  • As Required Water

Method

Pre Preparation
  • Step 1

    Cook toor dal with haldi and salt

  • Step 2

    Blanch drumsticks

For Coconut Paste
  • Step 1

    In a blender add coconut, onion, jeera and water as required

  • Step 2

    Grind the mixture into a fine paste and keep aside

For Dal
  • Step 1

    In a pan, add boiled dal, cup of blended coconut paste and mix well

  • Step 2

    Once mixed, add blanched drumstick, tomato, mix well, pour in a small bowl and keep aside

  • Step 3

    In another kadhai, heat oil

  • Step 4

    Add rai, kadi patta, garlic, green chilli paste, hing and mix well

  • Step 5

    Season with salt and mix

  • Step 6

    Add the tempering to dal

  • Step 7

    Serve hot with rice

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Allergies
Coconut
Tree Nut
Tomato
Mustard
Garlic
Turmeric
Asafoetida (Hing)
NUTRITION FACTS
Approximate values
Serving Size Medium Bowl(139gm)
Amount Per ServingCalories

kcal

112
% Daily Value *
Total Carbohydrate 13gm 4.6%
Dietary Fiber 4gm 14.0%
Protein 5gm 10.2%
Total Fat 4gm 5.6%

*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)

workout

How long would it take burn 112 kcals ?

  • Walking (3 mph ) 33 minutes
  • Running (6 mph ) 19 minutes
  • Bicycling 15 minutes

Values estimated based on person weighing 60 kgs.

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