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Healthy Recipes – Methi Dal, Drumstick with Black Rice

Healthy Recipes – Methi Dal, Drumstick with Black Rice
October 30, 2018 Nidhi Bansal
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A yummy luncheon with rainbow foods to nourish & heal – Healthy Recipes

In this post, we will be sharing healthy recipes of two delicious preparations that are full of essential nutrients and bioactive compounds. This meal is highly satiating as it has just the right proportions of macro and micronutrients. On top, it consists of all the tastes or Rasa of an Ayurvedic diet. Discussed foods are alkaline in nature and they will help you to detoxify and rejuvenate your body. With a creamy texture and tangy taste, our dal and vegetable will please the kids, allow them to appreciate the tastes, and nurture them inside out.

Black rice in this meal has been prepared in equal proportion with white rice. However, the colour has become black for the mix due to the dominant dark colour. Black rice is highly nutritious and rich in antioxidants along with a good amount of proteins, however, it is quite hard and hence difficult to digest. Usually, it is consumed in desserts or once in a while. Our recommendation for its use in a meal would be to mix it with white rice (softer in texture) in equal proportion or 30:70 of Black and White.

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Methi (Fenugreek) Dal – Healthy Recipes

Methi health benefits we have covered in a separate post that you can view here. Methi Dal is one of our favourite healthy recipes for its high nutrition content, creamy texture, awesome aroma and flavour, and of course ease of preparation. This is a one-pot recipe that requires a minimum level of preparation and is a sure win-win with the little ones. This preparation along with the carbs of your choice, whether chapati or rice would be a great meal that ensures you all the required nutrients.

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Ingredients – Methi (Fenugreek) Dal – Healthy Recipes

(Serves 4-5 people)

  • 1 and 1/2 Cup Lentils – we used split lentils (orange colour) as shown in the picture
  • 1 medium-sized bunch of Methi leaves – washed and chopped
  • Salt to taste
  • 1 and 1/2 teaspoon Turmeric
  • 1 Medium size or large tomato – finely chopped
  • 2-3 tablespoons Ghee
  • 1 teaspoon Mustard seeds
  • 1 Dry Red Chilli for flavour (optional)
  • 1 teaspoon Cumin seeds
  • 1 and 1/2 teaspoon coriander powder

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Method of Preparation – Methi (Fenugreek) Dal – Healthy Recipes ( 30 mins)

  1. Wash the lentils and put them in a pressure cooker.
  2. Add water till it covers about 1 inch of the lentils.
  3. Add salt, turmeric, and chopped tomato.
  4. Wash and chop the methi leaves.
  5. Close the pressure cooker and let the mixture cook for 15 mins or for 2-3 whistles to make a soft and smooth soup.
  6. Heat a pan. Add Ghee. Once the oil is a little hot, add the Mustard seeds and Cumin Seeds.
  7. Let the seeds splutter and then add the red chilli.
  8. Add Coriander powder and stir for few seconds.
  9. Add the lentil soup, mix well, and let the mix cook for another 2 mins
  10. Serve with chapati, parantha, or rice.
  11. Enjoy with your meal!

Drumstick (Moringa Pods) Potato (Aloo) – Healthy Recipes

Drumstick or Moringa Oliefera has been classified as a superfood for its rich nutritional profile and therapeutic benefits. Drumstick or Moringa pods are a great source of desirable monounsaturated fats oleic acid that have been known to promote good cholesterol HDL and lower down bad cholesterol LDL levels. They are a rich source of Antioxidants, B Vitamins, Potassium, Calcium, Vitamin C, and Vitamin A. They also help manage blood sugar levels and good for skin and hair.

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Potatoes are a great source of healthy carbohydrates and of antioxidants. This preparation of potato (aloo) and drumsticks with tomatoes os super delicious, tangy, and one pot when cooked in a pressure cooker, as we did.

Ingredients – Drumstick (Moringa Pods) Potato (Aloo) – Healthy Recipes (Serves 4-5 people)

  • 3-4 medium-sized potatoes
  • 4-5 Drumstick beans – choose green and thin ones as they will be fresh and provide the required flavour
  • Salt to taste
  • 1 and 1/2 teaspoon Turmeric
  • 1 Medium size or large tomato – finely chopped
  • 1 Medium size onion – finely chopped
  • 2-3 cloves of garlic (optional)
  • 2-3 tablespoons Ghee or Mustard oil or Peanut Oil
  • 1 teaspoon Mustard seeds
  • 1 and 1/2 teaspoon coriander powder
  • Pinch of Asafetida
  • Coriander leaves to garnish – finely chopped

 

Method of Preparation – Drumstick (Moringa Pods) Potato (Aloo) – Healthy Recipes (Serves 4-5 people)

  1. Wash and slightly peel the drumstick pods to clear any dirty skin part. Cut them into shorter length – around 2-3 inches as shown in the picture above.
  2. Wash, peel, and cut the potatoes into small cubes.
  3. Fine chop onion, garlic, and tomato.
  4. Heat the pressure cooker. Add Ghee. Once the oil is a little hot, add the Asafetida and mustard seeds.
  5. Let the seeds splutter and then add onion and garlic till they turn golden brown. Keep stirring.
  6. Add salt, turmeric, and coriander powder as well.
  7. Roast the mix for 2-3 mins till it turns golden brown.
  8. Add tomato and let it get mashed along the paste.
  9. Now add potato and drumstick beans.
  10. Add one cup of water and close the pressure cooker.
  11. Let it cook for 10-15 mins or for 3-4 pressure cooker whistles.
  12. Close the heat and let the pressure stay in the cooker for further cooking.
  13. Once the pressure is released on its own, open the cooker and empty the contents in another bowl.
  14. Garnish with coriander leaves and serve with chapati, parantha, or rice.
  15. Enjoy with your meal!

If you prefer a pan instead of a pressure cooker, do allow the time of cooking to be a little more till the drumstick beans and potatoes are cooked well and mixed well. This will bring out the flavours and of all ingredients together and help with the texture too.


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