PALAK(SPINACH) DAL / PALAKURA PAPPU

Palak dal (పాలకూర  పప్పు) is my daughter's favorite. She loves eating it with either hot rice or chapati. She calls it lot of leaves dal. I like eating dal with papads, odiyam (ఒడియాలు) and uppu mirapakaya (ఉప్పు మిరపకాయ) or even some pickle. In childhood, My mom used to insist on eating dals always with ghee. She believes that makes the dish equivalant of any meat dish as far as nutrition goes and also it is believed that ghee aids in digestion of dal. She used to say if I eat without ghee, I will get stomach pain. I don't know about digestion but it tastes best with ghee. Even now I like adding a few drops of ghee. Today, I am having it with BROWN RICE.

                                                     

Nutrition:

It is a very healthy accompaniment. Spinach, high in fiber, Iron and Vitamin A, K and B9. It is also a good source of manganese, magnesium, calcium and Omega-3 and Omega-6 fats. Toor dal (కంది పప్పు)is a lentil and is high in protein(fat free unlike the meat). Iron is essential to make blood in the body and Vitamin A is good for eyes.  It is a vegetable that is recommended to be consumed regularly as it is good for bones, eyes, weight control, diabetes, constipation and high blood pressure. It advisable to get kids used to this early. Cook it in variety of ways and also  mix it with other vegetables.

Ingredients:

                                                                                 

1 cup cooked toor dal                                    
2 cups chopped spinach                        
3/4 big tomato chopped
1 tbsp lemon juice
1 tsp red chilly powder
1 tsp turmeric powder
5 curry leaves
1/2 tsp mustard seeds
1/2 tsp fenugreek/menthi seeds
1/2 tsp Cumin seeds
A pinch of Hing
2 red chillies
Salt
1 1/2 tsp oil

Method:

1. Heat oil in a vessel, add mustard seeds, when they start to spurt, add cumin seeds, fenugreek seeds, red
    chillies, hing and curry leaves
2. Add chopped spinach and tomato pieces. Add salt just enough for these vegetable peices, cover and
    cook for about 7 minutes or till the palak and tomato get cooked on medium flame.
3. Add cooked dal, turmeric, red chilly powder, lemon juice and remaining salt and let it cook for a couple
    of minutes.
4. Serve hot with hot rice or chapatis

GUGGILLU/SUNDAL

Guggillu (గుగ్గిళ్ళు/సుండల్ ) are a south Indian traditional chat and also a prasadam Item. I lived in chennai for about 2 years as newly married. Major eveing activity was to walk on the beach. I loved eating sundal while sitting on marina beach and enjoying the cool breeze in the hot and humid weather of chennai.

Nutrition:

Chick peas (సెనగలు) are an excellent source of protein, vit B9(Folic acid), Manganese, Iron, copper, phosporus and a few other minerals and vitamins. A cup of cooked chick peas can provide almost 1/4 th to 1/3 rd of an adult's daily Iron and protein requirement. they are know to reduce bad cholesterol and also control blood sugar levels.

Ingredients:

2 cups of soaked and cooked Garbazo beans/chickpeas/channa

1 small onion cut into small pieces(optional)                                  

1/2 cup grated coconut                                                              
1/4 cup of coriander cut into pieces
2tsp lemon juice
4 green chillies vertically slit
2 red chilly
5 curry leaves
1/2 tsp mustard seeds
1/2 tsp Cumin seeds
A pinch of Hing
1tsp oil
Salt

Method:

1. Soak channa overnight and pressure cook with a cup of water
2. Heat oil in pan, add mustard seeds, when they start to spurt, add cumin seeds, red chillies, hing and curry leaves
3. Add green chillies, stir then add onion pieces (I add onion if it is for snack. I don't add for prasadam). Add cooked Channa, lemon juice and salt and let it cook on medium flame to make any remaining water evaporate
4. Add grated coconut and let stand for a minute
5. Add coriander and serve hot by itself. makes a very healthy and tasty snack

MAMIDIKAYA PAPPU - MANGO DAL

 Mango dal (మామిడికాయ ప పప్పు ) mixed with hot rice and hot ghee brings back memories of my childhood, this was a very favorite dal of mine. I love the tanginess of this. It is very nicely balanced combination of tanginess of mango and spicy taste.

Nutrition:

This dal has good protein content and high amounts of vitamin Vitamins- A,C and B6 from mango. This is a healthy low fat recipe. Very good choice for people with high cholesterol and/or diabetes.

Ingredients:

1 cup toor dal (కంది పప్పు)

1 big mango cut into medium pieces
1 cup water
4 Green Chillies cut into 1/4 inch pieces
curry leaves
mustard seeds
Cumin seeds
3 Red Chillies
1tsp red chilly powder
Hing
1/4 cup of coriander cut into pieces
Salt
1tbsp oil

Procedure:

1. Pressure cook toor dal for 5 wistles
2. Heat oil in a pan, add mustard seeds, when they start to spurt, add cumin seeds, red chillies and hing
3. Add curry leaves and chillies
4. Add Mango pieces, salt, turmeric and a cup of water. Let it boil for about 15 minutes on medium flame.
5. Mash the mango pieces and add redchilly powder and cooked toor dal, mix and let it cook for about 10
    minutes on low flame
6. Add coriander leaves and serve hot with hot ghee and hot rice or hot chapati

CHOLE

Ingredients:

100gms channa
1tbsp MTR channa masala powder                                                              
1 big onion chopped finely
1 big tomato chopped finely                                                  
Coriander chopped finely                                                      
2 tbsp lemon juice
1 tbsp Oil
1/2 tsp jeera

Method:

1. Soak channa overnight
2. Pressure cook soaked channa with enough water and salt
3. add oil to the pan on medium flame
4. add jeera, onion to the oil
5. when onion is lightly cooked, add tomato pieces
6. when tomato is well cooked mash it lightly
7. add cooked channa along with any water
8. Add some more water if needed
9. Add MTR channa masala powder, salt and turmeric and lemon juice
10.let it cook for about 5 min. sprinkel chopped coriander