Red Amaranth Dal

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15 mins Cooking Time
5 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 22%
Carbs 62%
Fats 16%
Low Fat
Recipe for Fussy Eaters
No Added Sugar
Gluten Free
Lactose Free
Low Sodium

This is a quintessential pulses dish from the lands of indian, but favorite across India too. Savoury and delicious, it is rich in total fiber - 9%, protein - 11%, iron (fe) - 12% and potassium (k) - 13%. This flavorful vegetarian recipe can be had as a lunch and dinner dals, sambhars & kadhis dish. Have it with roti, bajra bhakri, daliya khichdi or rice and make your meal interesting. Its a quick and easy low fat and low sodium recipe.

Ingredients

  • 1 Cup Chopped Amaranth Leaves
  • 1/2 Cup Pigeon Pea Dal (Tur)
  • 1 Tbsp Chopped Onion
  • 1 Tbsp Chopped Tomato
  • 3 No. Curry Leaves (Kadi Patta)
  • 1/4 Tsp Red Chilly Powder
  • 1/4 Tsp Garam Masala
  • 1/4 Tsp Cumin Seeds (Jeera)
  • 1/4 Tsp Mustard Seeds (Rai)
  • 1/8 Tsp Turmeric Powder (Haldi)
  • 1/4 Tsp Salt
  • 1 Tsp Clarified Butter (Ghee)
  • As Required Water

Method

Pre Preparation
  • Step 1

    Take tur dal, salt, haldi and a required amount of water in a pressure cooker

  • Step 2

    Allow it to cook for 3 whistles and keep aside

Preparation
  • Step 1

    Heat ghee in a frying pan, add jeera and rai

  • Step 2

    After rai & jeera start crackling, add kadi patta, chopped onion and sauté

  • Step 3

    Let the onions turn golden brown, add red chilli powder, garam masala and pour in a little water let it simmer

  • Step 4

    Next add chopped tomato and chopped amaranth leaves

  • Step 5

    Once the water has all dried up, Cover and allow it to cook

  • Step 6

    Remove the cover and add the cooked tur dal

  • Step 7

    Allow it to simmer for a few more minutes

  • Step 8

    Serve hot with rice

twist
Healthy Twist

A Sprinkle of Black Sesame Seeds is an Excellent Source of Antioxidants & Helps Regulate Blood Pressure

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Allergies
Tomato
Red Chilli
Turmeric
Mustard
Cow Milk Protein
Dairy Products
NUTRITION FACTS
Approximate values
Serving Size Medium Bowl(139gm)
Amount Per ServingCalories

kcal

115
% Daily Value *
Total Carbohydrate 17gm 6.0%
Dietary Fiber 3gm 12.0%
Protein 7gm 13.6%
Total Fat 2gm 2.6%

*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 115 kcals ?

  • Walking (3 mph ) 33 minutes
  • Running (6 mph ) 20 minutes
  • Bicycling 16 minutes

Values estimated based on person weighing 60 kgs.

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