Tag: protein packed

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Curry Daal Gluten-free Healthy foods Indian Lentils Low carb Maharashtrian Protein salad Vegan Vegetarian

Pendpala- a dry masoor daal curry

Daal or lentils are an integral part of the Indian cuisine. Its used in many forms, with skin, without skin, powdered, roasted, raw and so much more. In parts of India where the water is scarce, not enough fresh vegetables, you will see a predominant part of region’s cuisine. If you visit Rajasthan, the western state of India, you will see so many dishes that made with Chick pea flour, like Gatte ki kadhi, Kachori etc.

Hearty Solapuri meal

Solapur, the town I come from is situated in the middle of state Maharashtra. There are no rivers or water bodies near Solapur and the summers are brutal. All of this means that the cuisine relies on shelf stable ingredients more than the fresh vegetables or fish. You will see use of Jowar and Bajra more than the wheat and rice. Jowar and Bajra and drought tolerant and need much less water than growing wheat or rice.

Millets like Jowar or Sorghum and Bajra or pearl Millet are excellent source of nutrients. They provide lots of essential nutrients not only to the human beings but it’s also gentle on the soil

Typically farmer, or those who do lot of physical labor, and come from neighboring villages for work, often pack a hearty lunch of Jowar Bhakri, peanut chutney and some dry subji. The subji is dry which prevents it from getting soiled in the hot weather of solapur. Often times it has lentils or chickpea flour

One such preparation is Pendpala. I don’t know how the name came about but I can guarantee you, it’s plain delicious. Full of protein, it’s is a a great compliment to the bhakri and completes the meal

I love that all of the ingredients needed to make this are shelf stable and easily available.

What makes it absolutely delicious is the Kala Tikhat, a special spice mix from Solapur. It’s a combination of many whole spices, along with onion and garlic. I will share that recipe soon. It’s made a few times a year and can be used in many recipes.

I learnt this from Anusaya. Anusaya is help at home but she is much more than that. She is family. She has been coming to our house for the last 45 years. I have rarely seen even family members as loyal as she is 🙂

Kala Tikhat

Some people call it Daal Kanda, which translates to Lentil Onion, and some also make it with toor daal. I make the Pendpala with Masoor daal and serve it with sorghum bhakri, peanut chutney, Green Tomato chutney and raw onion. A complete, balanced, wholesome, protein packed, gluten-free vegan meal 🙂

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Masoor Pendpala Solapur style

Spicy, delicious lip smacking daal recipe, easy to make

Course Appetizer, Side Dish
Cuisine Indian, Maharashtrian, vegan, vegetarian
Keyword daal, lentils, vegan, vegetarian

Ingredients

  • 1 Cup Split masoor daal
  • 1 Onion Chopped
  • 2 Garlic cloves
  • 2 Tbsp Oil
  • 1 Tsp Turmeric Powder
  • 1 Tsp Salt
  • 4 Tbsp Roasted peanut powder
  • 1 Tbsp Chopped cilantro
  • 1 Tbsp Kala Tikhat
  • 1/2 Tsp Red chili powder optional

Instructions

Prep

  1. Soak the daal for 20-30 mins

  2. Drain the water

Cook

  1. Heat the oil in a wok. Add turmeric, and chopped onion and garlic.

  2. Cook the onions and garlic till soft, ensure that its not too burnt

  3. Add the drained daal, salt and stir to mix

  4. Cover and cook till the daal is soft on low-medium flame . We dont want it to be mushy. It should be cooked but hold its shape. It takes about 8-10 mins

  5. Add kala tikhat and red chili to taste

  6. Add peanut powder , cilantro and mix well

  7. Serve with Bhakri

Categories
Appetizer Healthy foods Indian Maharashtrian Side dish Snack Vegan Vegetarian

Kairchi Daal

Gudhi padwa is celebrated in Maharashtra, India as a new year. Across India the same day is celebrated by different names but the spirit is the same. We look at nature, and you can see that spring is in the air and this day is the celebration of the new beginnings. Bengali celebrate ‘poila boishokh’ , Keralite celebrate Vishu and so much more.  Not just in India but even Zoroastrians celebrate ‘Nowrouz’ which marks the first day of the spring. On this day they have a platter newly sprouting wheat is always on the table along with other things. 

I feel you feel like celebrating if you just look around. Where I live, there are beautiful blossoms everywhere, when I go for a walk, I see beautiful wildflowers, mustard fields with yellow flower and just a sense of rejuvenation. 

We went for a beautiful hike in a state park and saw so many beautiful wild flowers, it was just breathtaking. 

I picked a few of these and decided to make a Gudhi using those. 

In India, especially in Maharashtra we celebrate Navratri which starts on Gudhi Padwa. Often there are Haldi Kunku which is a gathering for women, an informal social gathering. The celebration is for a goddess and I remember very fondly my Aai coming up with amazing ideas for decorations. One year we had recreated a famous garden from southern india, another year was a beautiful swing made with flowers and plants. As a kid I loved helping Aai with this event.

This is also the season when you start seeing Green mangoes on the tree in India. So naturally traditionally two dishes using the green mango are always made for this haldi kunku, Aam Panhe, a drink made with cooked green mango & jaggery and the second is this , Kairichi Daal.

I love both of these things very much. Today when I picked up the green mango to make this, it turned out not very sour but the kiwis I picked up from the farmers market were so sour, so voila, a new dish is born. I added some Kiwi and the results were quite delicious.

It a super easy recipe, hope you guys like it. If you have any such traditions, I would love to know about them. 🙂

I have also written the recipe in Marathi, hope thats useful to some.

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Kiwi Green Mango Lentil Salad

This is a typical dish made during the spring while the mangoes are still green and tart. Soaked lentils add a perfect crunch to this salad

Ingredients

साहित्य

  • 2 Cups Chana Daal
  • 1/2 Cup Peeled and grated Green Mango
  • 2 Kiwi Peeled and chopped
  • 3-4 Green Chili paste
  • 1 Tsp Salt
  • 1 Tbsp Sugar
  • 1/3 Cup Freshly grated coconut
  • 1-2 Tbsp Chopped mint leaves
  • 1 Tbsp Chopped cilantro

For tempering

  • 3 Tbsp Oil
  • 1 Tsp Mustard seeds
  • 1 Tsp Cumin seeds
  • 1/4 Tsp Asafetida
  • 3 Dry red chilies
  • 1 Sprig Curry leaves

Instructions

Method

  1. Soak the lentils for 4-5 hours at the least 

  2. Drain and crush them in mortar pestle, make sure you don’t make a fine paste

  3. Mix sugar, salt, coconut, mint, cilantro in the crushed lentils. Once its completely mixed, add the kiwi and green mango. 

  4. Heat oil in a pan. Check if its hot by adding a couple of mustard seeds, if they splutter add the rest of the ingredients and saute for 30 secs. Make sure it does not burn 

  5. Add this tempering to the lentil mixture. The salad is now ready 

  6. Serve at room temperature

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Kiwi Green Mango Lentil Salad

This is a typical dish made during the spring while the mangoes are still green and tart. Soaked lentils add a perfect crunch to this salad

Ingredients

साहित्य

  • 2 Cups Chana Daal
  • 1/2 Cup Peeled and grated Green Mango
  • 2 Kiwi Peeled and chopped
  • 3-4 Green Chili paste
  • 1 Tsp Salt
  • 1 Tbsp Sugar
  • 1/3 Cup Freshly grated coconut
  • 1-2 Tbsp Chopped mint leaves
  • 1 Tbsp Chopped cilantro

For tempering

  • 3 Tbsp Oil
  • 1 Tsp Mustard seeds
  • 1 Tsp Cumin seeds
  • 1/4 Tsp Asafetida
  • 3 Dry red chilies
  • 1 Sprig Curry leaves

Instructions

Method

  1. Soak the lentils for 4-5 hours at the least 

  2. Drain and crush them in mortar pestle, make sure you don’t make a fine paste

  3. Mix sugar, salt, coconut, mint, cilantro in the crushed lentils. Once its completely mixed, add the kiwi and green mango. 

  4. Heat oil in a pan. Check if its hot by adding a couple of mustard seeds, if they splutter add the rest of the ingredients and saute for 30 secs. Make sure it does not burn 

  5. Add this tempering to the lentil mixture. The salad is now ready 

  6. Serve at room temperature

Categories
Bihari Drinks & Coolers Fat Free fibre Gluten-free Low GI Protein Vegan Vegetarian Whole Grains

Sattu Ka Sharbat & Banaras

Growing up in Maharashtra, India I had not heard much about this ingredient. My mom used to ask us to eat ‘Saatu’ but it did not quite register as a special thing.

Fast forward many years and I remember my first visit to Varanasi, I fell in love with this place. I know people talk about the dirt and filth but all I could see was the peaceful ghats, a tremendous sense of devotion, and one becoming aware of one’s mortality and of course the food.

Every corner you turned there was some amazing delicacy to be devoured. We feasted on Jalebis, Kachoris, Lassis and so much more. I don’t know if its the water, air or the fact that many of these places have been there for generations, but each thing tasted amazing. I don’t remember having bad food in that town.

A lot of the food eaten was Satvik, which means there was no onion and garlic in the recipe, honestly I did not miss it.

I am a Chai addict and I must say some of the best chai I have had was in Varanasi, I think its the milk thats pure and fresh which makes all the difference. I loved roaming through the lanes and exploring because I feel ‘Banaras happens in the gallis’

I just loved how chilled out people were here, taking there own time to read a news paper, chat with a friend over a plate of kachori or even get a haircut, everything had a sense of calm. I went on a boat ride every morning that I was there, just the sound of water and the oars, some bells in the background and bliss.

Ghats have a lot going on, different ghats decorated in different styles. If you just observe, you get to learn a lot.



I will never get tired of this city, its fascinating on many levels. I feel that even meditating here was very powerful and peaceful.

On our way to the airport we stopped for a cup of chai, I mean everyone knows what kind of chai you get inside the airport 🙂 . On the same stall this man was making litti chokha, and man that was some delicious preparation. He was roasting them on open fire and the best part was that the litti was stuffed with some tasty mixture called Sattu.

That was my introduction to this magical ingredient called ‘Sattu’. This is powder of sorts made with roasted whole chana in most part, however there are some variations that add barley as well as Jowar/sorghum to it. Its commonly seen in the Northern India, mainly Bihar & UP as well as Pakistan and Nepal. Simple sounding however a true superfood, Sattu can be used in multiple applications. Often times savory and sweet drinks are made using Sattu, and in Bihar you would get to taste delicious sattu stuffed litti or even parantha. I must tell you that parantha turns out amazing. I will share the recipe some day soon.

Not only does it taste good and easy to make but its a power house of health benefits. Super high in protein, fibre, gluten-free, vegan and perfect for the summer and it cools down the body.

So when I came back from Varanasi and was talking about it my driver was very happy. He is from Varanasi and an ardent Sattu follower. When he heard that I liked it, he brought two homemade sattu flours for me along with a recipe for the sattu savory drink. I made it and loved it.

I make an effort to make traditional recipes and follow whats good for you in that season, if you like that idea then try out this recipe. Its super easy

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Sattu ka namkeen sharbat

Cooling  

Naturally gluten- free & vegan 

Low GI

Ingredients

  • 2 cups cold water
  • 2 tablespoon gram sattu
  • 1 1/2 tsp lemon juice like to taste
  • 1/4 T Spoon Sendha Namak
  • 1/2 tsp spoonful of cumin seeds
  • 1 tsp finely chopped mint
  • 1 tsp finely chopped cilantro
  • 3 tbsp peeled and grated Green Mango optional
  • 1/4 Tsp finely chopped green chillies optional
  • 1/4 tsp salt

Instructions

  1. Mix the sattu with a little bit of water, enure there are no lumps left

  2. Mix the rest of the ingredients along with the remaining water & stir

  3. Serve chilled 

Recipe Notes

You can also make a sweet version, mix a little bit of honey or Gud with water and sattu powder

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