Khatti Mithi Dal with Vegetables ( Low Calorie Healthy Cooking )


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Khatti mithi dal vegetables, when they taste this ,weight-watchers will rejoice as this dal is filled with the goodness of kaddu, gavar fali, baingan and raw bananas. Instead of frying the vegetables in oil, i have parboiled them to prevent the unnecessary intake of excess oil. A great accompaniment for a bowl of steamed rice.

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Preparation Time: 
Cooking Time: 
Makes 6 servings
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Ingredients


For The Tamarind-jaggery Water
2 1/2 tbsp tamarind (imli)
2 1/2 tbsp grated jaggery (gur)

Other Ingredients
1/2 cup toovar (arhar) dal
1/4 cup masoor dal (split red lentil)
1/4 cup peeled and cubed red pumpkin (bhopla / kaddu)
1/4 cup chopped brinjal (baingan / eggplant)
1/4 cup peeled and cubed potatoes
1/4 cup chopped cluster beans (gavarfali)
1/4 cup peeled and chopped raw bananas
5 to 6 small baby onions
2 tsp oil
2 tsp mustard seeds ( rai / sarson)
1/2 tsp turmeric powder (haldi)
1/4 tsp salt
2 cloves (laung / lavang)
25 mm (1") piece cinnamon (dalchini)
1 whole dry kashmiri red chilli , broken into pieces
1/2 tsp chilli powder
1/4 tsp asafoetida (hing)

For The Garnish
2 tbsp chopped coriander (dhania)

Method
  1. For the tamarind-jaggery water
  2. Wash the tamarind, add the jaggery and ¼ cup of water and boil until the tamarind is soft.
  3. Pass this mixture through a sieve and keep aside.

How to proceed

  1. Clean, wash and drain the dals. Add 3½ cups of water and pressure cook for 4 to 5 whistles. Allow the steam to escape before opening the lid.
  2. Cool slightly and whisk well till smooth. Keep aside.
  3. Combine the red pumpkin, brinjal, potatoes, cluster beans, raw bananas and onions and parboil them in boiling water for 8 to 10 minutes. Drain and keep aside.
  4. Heat the oil in a non-stick kadhai, add the mustard seeds, cloves, cinnamon, red chillies and chilli powder and fry for a few seconds.
  5. When the mustard seeds crackle, add the asafoetida, dals, all the parboiled vegetables, tamarind-jaggery water, turmeric powder and salt and mix well.
  6. Bring to a boil and simmer for about 5 minutes. Serve hot garnished with coriander.
Nutrient values Per serving
EnergyProteinCarbohydratesFatFibreSodiumCalcium
143 calories. 5.4 gm. 26.3 gm. 2.1 gm. 0.9 gm 103.6 mg. 48.5 mg.

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