Teen Ratna Dal (Low Calorie Mulitivitamin) Video by Tarla Dalal's Team

Teen Ratna Dal (Low Calorie Mulitivitamin) Video by Tarla Dalal's Team

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This flavoursome combination of three lentils and various spices is a good source of calcium, protein and iron for the mom-to-be. Enjoy it with rice variations or just dip your roti in it for a truly heady experience.

  

Recipe Description for Teen Ratna Dal

Preparation Time: 
Cooking Time: 
Makes 4 servings
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Ingredients

Method
  1. Combine all the dals, green chilli, ginger, garlic, turmeric powder, salt and 2 cups of water in a pressure cooker, mix well and pressure cook for 2 whistles.
  2. Allow the steam to escape before opening the lid.
  3. Remove the green chilli and discard it. Keep the cooked dal mixture aside.
  4. Heat the oil in a deep non-stick pan, add the cumin seeds, cardamom, cloves and pepper.
  5. When the seeds crackle, add the asafoetida and red chillies and sauté on a slow flame for a 30 seconds.
  6. Add the onions and sauté on a slow flame for 1 to 2 minutes or till they turn translucent.
  7. Add the cooked dal mixture, salt and ¼ cup of water, mix well and cook on a medium flame for 2 to 3 minutes, while stirring occasionally.
  8. Add the lemon juice, mix well and cook on a medium flame for another minute, while stirring occasionally.
  9. Serve hot garnished with coriander.
Nutrient values per serving
EnergyProteinCarbohudrateFatCalciumFibreVitamin A
137 kcal 7.0 gm 19.7 gm 3.4 gm 30.8 mg 3.4 gm 157.7 mcg

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