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DAL CHINGRI with a healthy twist !!!…

A dish quite popular in the eastern part of the country. A perfect blend of lentils cooked with some nice blend of spice along with super delicious freshwater prawns. Freshwater prawns usually don’t have a fleshy body. Usually, the freshwater prawns are quite delicious for Indian curries. It does not contain the typical saltwater prawns flavours. Rather these prawns have a sweeter taste quotient. usually, freshwater prawns have big heads which contains super delicious fat content, which is capable enough to elevate the flavour quotient of the dish.

This dish is quite popular in Bengal and Odisha. I found this dish very nutritious, as it contains the perfect balance of carbohydrate, protein and fat. In this page, we always give priority to health factors and flavours both. so without wasting time let us get into the nutritional factors for the core ingredients of the dish.

Split Toor Dal / Pigeon Pea- This dal is rich in potassium content, which is known to act as a vasodilator, which assists in reducing blood pressure.  Adding Toor dal to your daily diet could help you in meeting your weight loss goals by keeping you away from the urge of fattening and heavy junk foods. This is a rich source of dietary fibre, contributing to the enhancement of the digestive system.

Split Bengal Gram Dal / Chana Dal-  The protein and fibre in chana dal may help keep your appetite under control. Chana dal is a great source of plant-based protein, making them an appropriate food choice for those who do not eat animal products. The protein and fibre in this may promote weight management due to their appetite-lowering effects. This dal has several properties that may help manage your blood sugar levels. Including chana dal in your diet on a regular basis may help reduce your risk of certain types of cancer and many more.

Prawns- Being a rich source of selenium, one of the most effective antioxidants at maintaining healthy cells. They also contain high levels of Zinc, important to develop a healthy immune system. Eating prawns helps build strong bones as they contain phosphorous, copper and magnesium. prawns provides a complete protein, which means it includes all nine amino acids in the right proportion for the body to function properly. In fact, 100 grams of prawns contains about 25 grams of protein, approximately the same as a similar amount of chicken. They contain almost three times more Omega 3 Fatty Acid.

RECIPE

INGREDIENTS

  • 4-5 nos. Freshwater prawns
  • ½ cup Split Bengal gram dal/chana dal
  • ½ cup Split Toor dal
  • ½ cup Split Red lentil/Masoor dal
  • 1tbsp ginger-garlic paste
  • 2 cloves of crushed garlic
  • 1 medium-size onion(finely chopped)
  • 1 medium-size tomato(finely chopped)
  • 1inch cinnamon stick
  • 1 bay leaf
  • 1 green cardamom
  • Seeds of 1 black cardamom
  • 2 cloves
  • 1tsp jeera/cumin seeds
  • 2-3 black peppercorns
  • Pinch of sugar
  • 1 dried red chilly
  • 1tbsp ghee
  • Salt to taste
  • 2tsp turmeric powder
  • 1tbsp Kashmiri chilly powder
  • 1tbsp mustard oil

PROCESS-

  • Marinate the prawn in salt and turmeric powder.
  • Fry it nicely in 1tbsp mustard oil and keep it aside.
  • Take all the dals/lentils in a bowl. Wash it 2-3 times properly.
  • put the dal into a pressure cooker, along with proper quantity of water. (you must take that such a quantity of water so that there will not be much liquid in the dal after it is cooked)
  • put the turmeric powder, salt, cinnamon stick and bay leaf to the pressure cooker.
  • Cook it till 2 whistles on high flame and 1 one medium flame.
  • In a non-stick pan take the ghee.
  • Put sugar into it. Let the sugar brown.
  • Put the whole spices(jeera, black peppercorns, whole red chilly, clove, black cardamom seeds and green cardamom seeds) into the ghee.
  • Add onion to it. Cook till fragrant and lightly brown
  • Add a pinch of salt to it.
  • Add ginger-garlic paste to it and sauté till fragrant.
  • Add chopped tomatoes to it and sauté till tomatoes melt.
  • Cook till ghee separates.
  • Put the prawns into the masala and cook it for 2-3 minutes on medium flame.
  • Put the cooked dal into the masala.
  • Put the cover and let it cook on simmer for 5-6 minutes with occasional stirring.
  • Take out the prawns to a bowl.
  • To get the silky smooth dal texture, strain it.
  • Take the dal into a bowl. Put the prawns in it.
  • For the extra flavour, take a little bit of ghee into the Tadka pan. Heat it. Put a pinch of Kashmiri red chilly powder into the ghee. And put this Tadka on the dal.

Serve hot with onion julienne and lime juice on top.

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