Скачать или смотреть Healthy low fat daal mash recipe | vegetarian recipe | protein rich | dairy-free lentils | THK

EASY URAD DAL | MASH DAL | EASY SEHRI RECIPE | TASTY DAL RECIPE | DHABA STYLE URAD / MASH DAL | HEALTHY EATING |MINDFUL EATING | GUILT FREE EATING | VEGETARIAN RECIPE | VEGETARIAN | DAAL | LOW FAT LENTILS | DAIRY FREE | VEGAN |VEGETARIAN

Welcome to The Healthy Kitchen
Today's recipe is Dal Mash low calorie easy and quick lunch and dinner food. As you know health is our first concern and we don't want anyone to compromise taste over health so we created this diet-friendly (also keto-friendly), low budget, dairy free, vegetarian, and still tasty dish that surprisingly cooked with less time and less energy only for you (especially for the south asian community) so that you can eat and stay healthy.
Watch our video till the end to see the calorie count.

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COOKING TIME:
Prep time: 5 minutes
Cooking time: 35-40 minutes
TOTAL TIME: 40-50 minutes
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INGREDIENTS :
1 Cup Urad Daal /Dal Mash/Skinless Split Black Grams
4 to 6 Cups Water
1 tbsp Oil
2 Medium Onions
½ Tsp Turmeric / Haldi
6 Green Chili
1 Tomato Large
1½ Tsp Red Chili Powder
Salt to taste
½ Tsp Black Pepper
½ Tsp Garam Masala

NOTE: Herbs and spices are used to add flavor to foods and they are extremely low in calories.

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CALORIES:
Calories per serving = 273 calories
Total servings = 4
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WRITTEN RECIPE:

-Wash and rinse daal mash twice and add 4-6 cups of water and let it boil for 20 minutes on medium heat until the lentils are easily crushed by a little force (70-80% cooked)
-Now drain the lentils with a strainer and set aside for later.
-Now take a pan (preferably non-stick) , add a little oil and turn on the heat to medium. You can add a little amount of whole spices (cinnamon sticks, black cardamom, cloves and black peppercorns) at that point and roast it for a minute on low heat if you like. I like it simple so did not add any. Add sliced onions to it and cook the onions until they turn brown on medium heat. It will take almost 8 -10 minutes and the time can vary from stove to stove.
-Now add tomatoes (you can cut tomatoes in any shape because they are eventually going to disappear while cooking), add chopped green chilies, add basic spices (salt, red chili powder and turmeric). At that point you can add a tablespoon of coriander powder, it also gives a nice flavour to the daal. Now let it cook on medium heat for 5-8 minutes and stir in between.
-Add the boiled and drained lentils in the same pan where we cooked masala and gently mix until well combined.
-Add 2-3 tbsp of water, mix it a little very gently and cover the pan with lid so that no steam can be released and cook the lentils for about 8 minutes on a very low heat. If your stove heat is low but still a little higher (than what it should be) and you are worried about your lentils going to get burn under this heat so you can put the straight everyday-use pan used for making roti (known as tawa) under the cooking ware in which you are cooking daal mash and give dum (cover and cook) this way. Daal will not burn or stick to the bottom now.
-Now add garam masala black pepper powder and let it simmer for 2-3 minutes on low heat.
Add coriander leaves in the end and serve it with sliced onions and lemon. Both give a very nice flavour to dal.
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Disclaimer: The calorie counts given are estimated based on our ingredients and measurements (US standard), they are only approximate numbers. Please use your ingredients to calculate your calories for the recipe.

Copyright © The Healthy Kitchen. Any reproduction or illegal distribution of the content in any form will result in immediate action against the person concerned.
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