Dals become your best friends when you are watching your calorie intake. High on nutrients, equally high on taste, they play a starring role in many salads, soups, spreads and dips. IFF members share eight of their favourite recipes with us.
50 gms moong dal
2 tbsps freshly grated coconut
1 cucumber peeled & chopped into fine pieces
1 carrot peeled & grated
2 tsps lime juice
salt to taste
1 tbsp coriander leaves, finely chopped
Soak moong dal for an hour.
Chill before serving.
300 gms sprouted green moong
1 yellow capsicum
1 red capsicum
1 tbsp lemon juice
1 tbsp olive oil
white pepper powder and salt to taste.
Add juliennes of apple, tomato, red and yellow capsicums to the sprouted moong. Cut the onion into small dices and add to the moong. Prepare a dressing with the salt, pepper powder, lemon juice and olive oil. Toss the salad with the prepared dressing and serve chilled.
1 cup of sprouted Moth Dal
1 Onion finely chopped
1 Tomato finely chopped
1-2 Green Chili finely chopped
Juice of 1 lemon
Sone Coriander leaves, chopped.
Heat 2 tsp oil in a nonstick pan, add some cumin seed.
When the seeds splutter, add chopped onion, and saute till it becomes soft ( be careful , not to overdo it) add chopped tomato, salt to taste and cover it, lover down the flame and let it simmer.
Once the tomatoes have become soft , add the sprouts, sprinkle some water 2-3 Tsp, again cover and let it steam on low flame.
After 5- 10 mins, switch off the flame, mix every thing , add lemon juice, garnish with coriander leaves and serve.
This is one of Sandhya’s favourite salads. “I am on weight watch period…..truley existing on salads and fruits…..I consider sprouted moong to be the best of all salads.”
“I had a colleague who was a big fan of red lentil soup, and inspired by him, I started making that for lunch quite often. One day, I got creative and added a whole bunch of extra ingredients, and came up with this. Tasted almost Thai, though the mix of ingredients could as well be from the Konkan coast. Can be had as a soup, or as a dal.”
1 measure dhuli masoor dal
1 onion chopped
1/2 inch ginger grated
2-4 pieces of kokum
2 tbsp grated coconut
1 red chilli
Salt to taste
Pressure cook the dal, onion, ginger and the kokum till soft.
Fry/ dry roast the grated coconut and red chilli and temper the dal with it.
Add salt to taste and blend till it attains a smooth consistency.
“Dal for breakfast, anyone? A savory spread of filling, nourishing sprouts on crackling brown toasts, slathered with rich, creamy cheese.”
Moong dal sprouts
Salt and pepper to taste
Steam the sprouts lightly, stir in salt, pepper, a chopped tomato, lots of fresh dhaniya and a squeeze of lime.
To serve, spread a layer of cheese on toast, before topping with the sprouts topping.
1 cup roasted chana dal
1/2 cup grated fresh coconut or frozen coconut
1/4 th skin less peanuts
green chillies 3 to 4
whole red chillies
Grind the chana dal and peanuts with chillies- while grinding, first dry grind, then add water after 2 turns.
Add coconut and grind smoothly
Sdd salt to taste
Heat some oil, add jeera , whole red chillies and curry leaves. Once the aroma rises, add to chutney
1 cup cooked chana/chickpeas
1/2 cup fresh basil leaves
1 tablepoon of peanut butter or tahini
Salt, pepper and chilli flakes to taste
Juice of half a lemon
1 clove garlic, minced
1/4 cup olive oil.
Take all the ingredients in a food processor and process till smooth.Serve with chips or pita bread.