For Vada :
- Channa dal – 1/4 cup
- Fennel seeds - 1/4 tsp
- Red chilly – 2 –3 nos (adjust)
- Salt – as needed
- Coriander leaves – a few (finely chopped)
- Tomato - 2 – 3 nos (finely chopped )
- Big onion – 1 –2 no (Finely chopped)
- Chilly powder – 1.5 tsp (Adjust)
- Coriander powder – 1 tsp
- Garam masala powder – 1/2 tsp
- Salt & water – As needed.
- Oil - 1 tbsp
- Cinnamon – 1 inch size
- Cloves – 2 nos
- Bayleaf - 1 no
- Fennel seeds – 1/4 tsp
- Garlic flakes - 5 nos (finely chopped) Or G&G paste - 1/2 tsp
- Green chilly – 1 no (finely chopped)
- Curry leaves - a few
- Soak the dal for 1 hour and grind it along with red chillies , fennel & salt to a coarse paste. Then add the finely chopped coriander leaves , mix well.
- Make small sized balls ( uneven shape) out of the ground paste and steam it for 15-20 mins by keeping in idly plates.(OR Deep fry the vadas) . Set aside.
- Heat a kadai with a tbsp of oil , add the ingredients given under “To temper “ in the same order.Saute for a minute.
- Then add the onions & saute till transparent.
- Add the finely chopped tomatoes and saute well till it turns mushy.
- Add the chilly ,coriander & garam masala powders and mix well..Add water and cover cook it for 5 mins..
- Crumble the steamed / deep fried vadas and mix it with the gravy and allow it to boil for sometime till gravy thickens.Add water if necessary.
- Remove and Garnish with coriander leaves.
|Lentils : |
Lentils contain high levels of proteins, including the essential amino acids isoleucine and lysine, and are an essential source of inexpensive protein in many parts of the world for those who adhere to a vegetarian diet or cannot afford meat.Lentils are deficient in two essential amino acids, methionineand cystine. However, sprouted lentils contain sufficient levels of all essential amino acids, includingmethionine and cystine.
Apart from a high level of proteins, lentils also contain dietary fiber, Folate, vitamin B1, and minerals. Red (or pink) lentils contain a lower concentration of fiber than green lentils (11% rather than 31%).Health magazine has selected lentils as one of the five healthiest foods.Lentils are often mixed with grains, such as rice, which results in a complete protein dish.
Iron contentLentils are one of the best vegetable sources of iron. This makes them an important part of a vegetarian diet, and useful for preventing iron deficiency. Iron is particularly important for adolescents and pregnant women, whose requirements for it are increased.
Lentils, raw (Dry Weight)
Nutritional value per 100 g (3.5 oz)
Energy 350 kcal 1480 kJ
Carbohydrates -60 g
Sugars 2 g
Dietary fiber 31 g
Fat -1 g
Protein - 26 g
Thiamine (Vit. B1) - 0.87 mg
Iron - 7.5 mg
TRIED & TASTED
KHARABHATH FROM CHITRAMMA’S KITCHEN
Whenever i run short of idly/dosa batter , the one that comes in my mind is rava upma. I really got bored of making rava upma and i wanted to try something else with rava /semolina that should be different in taste and easy to make for breakfast..I saw this karnataka special , Kharabhath in Chitramma’s kitchen and i immediately bookmarked it.Thanks chitra amma , it was delectable..I’ve done this thrice so far . A very filling & a healthy breakfast