Kaali Dal

Name: Kaali Dal
Prep time: 10 min
Cook time: 10 min
Total time: 20 min
Yield: 1
Ingredients: 1/4 Cup Black Gram Dal (Urad); 1.5 Tbsp Chopped Onion; 2 Tbsp Chopped Tomato; 1/4 Tsp Chopped Green Chilli; 1/2 Tsp Chopped Garlic; 1/4 Tsp Red Chilly Powder; 1/4 Tsp Turmeric Powder (Haldi); 1/2 Tsp Cumin Seeds (Jeera); 1/4 Tsp Asafoetida (Hing); 1/8 Tsp Salt; 1 Tsp Oil; As Required Water

10 mins Cooking Time

1 Serving

Diversity score

Sources of Calories

Protein 20%

Carbs 56%

Fats 24%

Gluten Free

Vegan

Gut Friendly

No Dairy

This is a quintessential pulses dish from the lands of punjab, but favorite across India too. It is a savoury and delicious recipe. This flavorful vegan recipe can be had as a lunch and dinner dish. Have it with lemon rice, spinach rice, gluten free methi paratha or til paratha with butter and make your meal interesting.

Ingredients

1/4 Cup Black Gram Dal (Urad)
1.5 Tbsp Chopped Onion
2 Tbsp Chopped Tomato
1/4 Tsp Chopped Green Chilli
1/2 Tsp Chopped Garlic
1/4 Tsp Red Chilly Powder
1/4 Tsp Turmeric Powder (Haldi)
1/2 Tsp Cumin Seeds (Jeera)
1/4 Tsp Asafoetida (Hing)
1/8 Tsp Salt
1 Tsp Oil
As Required Water

Method

Pre Preparation

Step 1
Boil & cook urad dal with salt

Preparation

Step 1
In a pan, heat oil, add jeera and let it crackle
Step 2
Add chopped garlic, chopped green chilli, chopped onion and chopped tomato
Step 3
Saute all the ingredients well
Step 4
Then, add hing, haldi, and red chilli powder and stir well to blend spices into the mix
Step 5
Add the cooked urad dal and sufficient water and mix well
Step 6
Sprinkle on some white sesame seeds on top and kaali dal is ready to be served

Healthy Twist

To improve bone health, add a teaspoon of calcium rich White sesame seeds

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Allergies

Food Additives

Asafoetida (Hing)

Turmeric

Red Chilli

Garlic

Tomato

NUTRITION FACTS

Approximate values

Serving Size Medium Bowl(139gm)

Amount Per ServingCalories
kcal

175

% Daily Value ^*

Total Carbohydrate 22gm 8.1%

Dietary Fiber 6gm 20.5%

Protein 10gm 19.1%

Total Fat 5gm 5.9%

^*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)