THE ATTACK OF THE KILLER MUNCHIES
and A THOUSAND AND ONE NIGHTS OF DAL

The tendency toward having low blood sugar (i.e. the munchies) makes us crave booze and sugar in double digits. So we have to keep a level blood sugar and using high protein breakfasts & a not too sweet fruit snack at l0 am and proteins with greens for lunch and dinner, and a snack at 3 pm that isn't too sugary will do that job of keeping your blood sugar real even so no cravings occur. There's a wild card there, something about ANIMAL FLESH is so YANG it makes us crave something yin, fatty and sugary right after. Have you noticed that a steak makes us crave wine? or fruit? Sugar, soda pop in big swallows? So some protein meals could be vegan proteins like INDIAN LENTILS. You know how they stew them up with cumin and curry powder, onions, tomatoes, little crunchy things in there, celery, tomato, chile but the heat of the spices warms the pancreas so it doesn't crave sugars, an additional useful factor when fighting sugar/wine.healthfood stores serve it all made up, ditto indian foodshops, delis. Make it yourself save money. YELLOW DAL or lentil is main ingredient, but the 101 Nights of Dal Recipe Collection has variations.

PanchRatni Dal or Five Combination Lentils
1 tbsp. urad (moong dal washed) dal
1 tbsp. toovar (arhar/yellow lentils) dal
1 tbsp. moong (yellow dal) dal
1 tbsp. chana (bengal gram dal) dal
1 tbsp. masoor(split red lentils) dal
1 tsp. mustard seeds
1 tsp. cumin seeds
1 stick cinnamon
2 cloves
4 curry leaves
4 small red chilies
3 green chilies, finely chopped
2 tsp. finely chopped ginger
2 tsp. finely chopped garlic
2 tomatoes, roughly chopped
1/2 tsp. garam masala
2 tbsp. chopped coriander
Juice of one lemon
2 tbsp. oil
Salt according to taste

Method:
1.Wash all the dals. Check for little pebbles. Soak for 1 hour and then drain.
2.Add 5 cups of water and cook in a pressure cooker or cook dal till soft
on the stove.
3.Heat the oil and fry the mustard seeds, cumin seeds, cinnamon and cloves
until they begin to crackle.
4.Add the curry leaves, red chilies, ginger and garlic and fry for 1
minute.
5.Add the tomatoes and garam masala, the dals, coriander, lemon juice and
salt and boil for 8 to 10 minutes. Serve hot.

Dal Bati - Famous Lentil Recipe from Rajasthan

2 cups Chana (bengal gram dal) Dal mixed with 3/4 cup whole black gram
(urad)soaked in water overnight with a pinch of soda bicarb
3 onions, chopped finely
2 tomatoes, chopped finely
2 tsp. garam masala powder
2 tsp. chili powder
1 tsp. turmeric powder
1 tbsp. ginger-garlic paste
2 green chilies, slit lengthwise
2 tbsp. cream
4 tbsp. ghee
1 cup coriander leaves, chopped finely
Oil
Salt according to taste

For Bati (dumplings):
5 cups whole wheat flour, sieved
1 cup ghee (clarified butter), melted
2 tbsp. curd
Salt to taste
Advice
Dip hot dumplings in the dal while eating.

Method:
For Dal:
1. Pressure cook Chana dal and black gram or cook dal till soft on the
stove. Keep it Aside.
2. Heat 4 tbsp. oil. Add onions. Brown them. Add ginger-garlic paste and
tomatoes. Fry.
3. Now add all the masalas and salt to the dal and simmer till well
blended. The gravy should be thick.
4.Pour over cream and Ghee(clarified butter).

For Bati (dumplings):
1. Knead a soft dough with flour, Ghee(clarified butter), curd, salt and
just enough water.
2.Roll into lemon-sized balls. Cover and keep for one hour.
3. Then roast in batches on hot coals till puffed and golden outside and
spongy inside. Keep hot. (Failing to have hot coals, grill or oven)
4.Garnish the dal with coriander leaves and slit green chilies.
 

Makhni Dal from the Himalayas - all across the Himalayas this lentil, a
combination of lentils, tomatoes, ginger & garlic simmered on low heat &
finished with cream, is offered at roadside eateries called Dhabas

1 1/2 cup Sabut (Black Lentils) Urad
1/2 cup Rajma (kidney beans)
1/4 cup chana (bengal gram dal) Dal
10 cups water
1 Tomato chopped
1 tsp. Tomato paste

1 onion chopped
1/2 tsp. asafetida
1 tsp. Ginger paste
1 tsp. Garlic paste
2 tbsp. butter
1/2 tsp. Garam masala
Salt and Red chili powder according to taste
Method:
1.Clean and wash Urad, Chana dal and Rajma.
2.Put dal and beans in a pressure cooker and add water, ginger, tomato,
garlic, salt and red chili powder or cook dal till soft on the stove.
3.Place cooker on maximum heat and cook for an hour.
4.Do not take the steam out and allow it to cool gradually.
5.In a pan fry onions with 3/4 butter till golden.
6.Add tomato paste and cook till butter separates.
7.Now put Hing (asafotida) and garam masala. Fry for another minute and
pour the mixture into dal.
8.Just before serving add the remaining stick of butter to the dal.

Hariyali Masoor and Greens Dal from Punjab

1 1/2 cups masoor (split red lentils) dal
2 cups boiled greens (spincah,fenugreek leaves and cilantro)
1 chopped onion
1 tsp. cumin seeds
2 tsp. amchur (mango powder) powder
1 chopped tomato
1/2 tsp. turmeric powder
3/4 tsp. chili powder
3 tbsp. ghee (clarified butter)
Salt according to taste

To be ground into a paste:
6 cloves garlic
6 green chilies
1/2 tsp. ginger
Method:
1.Cook the dal separately with 2 cups of water.
2.Heat the Ghee(clarified butter) in a pan, add the onion and cumin seeds
and fry for at least 2 minutes.
3.Add the cooked dal, the greens, amchur (mango powder) powder, tomato,
turmeric powder, chili powder, paste and salt and cook for a few minutes.
4.Serve hot.

Spinach and Moong dal from Uttar Pradesh

Ingredients:
1 bunch of fresh Spinach, finely chopped
1 cup Moong (yellow dal) dal
1 large tomato
2 pods of garlic (grated or crushed)
1 tsp. ginger (grated or crushed)
2 tsp. red chili powder
1 tsp. turmeric powder
2 tsp. coriander-cumin powder
1 tsp. cumin seeds
1 lemon juice
2 tbsp. oil
2 tsp. sugar
Salt according to taste
3 cups of water
Serve with
Serve hot with phulkas and rice.
Method:
1.Wash Moong Dal thoroughly and pressure cook for 3 whistles.
2.Take a deep pan and add 2 tbsp. of oil in it. Add cumin seeds and let
them splutter.
3.Add garlic and ginger, chopped tomatoes and sauté well.
4.Add this to the pressure cooked moong dal and mix well.
5.Add the red chili powder, cumin-coriander powder, turmeric powder, sugar
and salt and let it simmer for less than a minute.
6.Add the chopped spinach. Now add 3 cups of water and mix it well.
7.If it appears to be thick add water to get the required consistency.
8.Let it simmer and cook well till the spinach is tender and soft.
9.Finally add juice of lemon and stir well.with dals

Dhuli Moong or Yellow Split Mung without skin - excellent for spa food or
for people who want to have a cleansing diet or diet for yoga and
meditation
Ingredients:
1 cup dhuli (Moong dal washed) Moong Daal
4 1/2 cups water
3 tbs. pure ghee (clarified butter) or oil to fry onions
1/2 tsp. Haldi
1/2 tsp. Cumin
1 onion finely chopped
1 fresh chopped tomato
4 cloves garlic crushed
1/2 tsp. ginger paste
1/2 bunch chopped cilantro
2 green chilies finely chopped
Method:
1.Wash dal. In a pressure cooker mix dal, water, salt, haldi (turmeric
powder) and chili powder.
2.Cook the dal till 3 whistles. Do not take the steam out.
3.Take Ghee(clarified butter) in a small pan and fry cumin.
4.Mix onions and keep frying till they turn light gold. Now add ginger,
garlic and the remaining ingredients.
5.Once garlic starts smelling, add tomato and cilantro. Cook until the
mixture becomes a smooth paste.
6.Add garam masala and pour this mixture on dal. Stir and serve hot.

Cholar dal - A preparation of Bengal Gram dal & spices

1 cup Bengal gram dal
1/4 teaspoon Turmeric powder
2 finely chopped Green chilies
1 tsp. cumin powder
1 no. Bay leaf
2 nos. Red chilies
5 nos. Cardamoms (green)
2 pieces Cinnamon
2 nos. Cloves
1/4 teaspoon Onion seeds
1/2 teaspoon Garam masala
2 tbsp. Ghee (clarified butter)
Serve with
Serve hot with steamed rice.
Method:
1.Soak the dal overnight in 4 cups of water. Boil the dal with water,
turmeric and green chili till completely tender (not dissolve completely).
2.Heat oil in a deep bottomed pan, add the bay leaf and red chili. Fry
until the chili changes color. Add the cardamoms, cinnamon and cloves. Fry
for 5-7 seconds.
3.Now add the onion seeds and fry for a few more seconds, stirring
constantly. Pour the dal into this mixture. Simmer for 5 minutes. Add the
garam masala powder, salt and cumin powder.
4.Cook on a low flame for one minute. Remove from heat and cool slightly.
5.Garnish with lemon wedges or coriander leaves or green chilies and Ghee
(clarified butter)

Mixed Dal with Veggies - A tri combination of whole Moong, Channa Dal and
Whole Masoor Dal with veggies.
Ingredients:
2 tbsp. whole moong
2 tbsp. gram (chana dal)
1 tbsp. whole masoor
1 cup seasonal veggies diced
6-7 small whole onions
2 sliced onions
2 large chopped tomatoes
3 tsp. oil
Salt according to taste
For decoration:
1 sliced tomato
1 tbsp. chopped coriander
To be grounded into a paste:
8 garlic cloves
8 red chilies
2 tsp. coriander seeds
2 tsp. cumin seeds
1/2 tsp. ginger
Method:
1.Soak the moong (yellow dal), gram and masoor (split red lentils) dal in
water for at least 6 hours.
2.Drain and allow to sprout for 12 hours.
3.Add 2 cups of water and cook in a pressure cooker.
4.Cut the cauliflower into big pieces and boil with the whole onions.
5.Heat the oil and fry the sliced onions for 3 minutes. Add the grounded
paste and fry again for 5 minutes.
6.Add the soaked pulses and cook for a few minutes.
7.Add the cauliflower, whole onions, tomatoes and salt and cook for at
least 10 minutes.
8.Serve hot decorated with tomato slices and chopped coriander.
 

Masala Dal - A combination of four lentils makes this lentil special.
Ingredients:
1/2 cup moong (yellow dal) dal
1/2 cup masoor (split red lentils) dal
1/2 cup black gram dal
1/2 cup toovar (yellow lentil/ pulse) dal
3 onions, grated
2 tomatoes, chopped
1 tsp. Coriander powder,1 tsp. Garam masala
3 tbsp. ghee (clarified butter) or oil
Salt and red chili according to taste
For garnishing:
Chopped coriander
Method:
1.Wash all the dals together.
2.Add 4 teacups of water and cook until done in a pressure cooker.
3.Heat the oil and fry the onions till light pink in color.
4.Add the tomatoes and cook again for 5 minutes.
5.Add the cooked dals, coriander powder, garam masala , red chilies and
salt. Cook for 10 minutes.
6.Garnish with coriander. Serve hot.

Dal with Spinach
Enriched dal with proteins
Ingredients:
3/4 cup moong (Yellow dal) dal or masoor(split red lentils) dal
1 chopped onion
1 tsp. cumin seeds
1 cup chopped spinach
2 tsp. amchur9mango powder) powder
1 chopped tomato
1/2 tsp. turmeric powder
4 tsp. oil
Salt according to taste
To be ground into a paste:
6 cloves garlic
3 green chilies
1/2 tsp. ginger
Method:
1.Cook the dal in 3 cups of water.
2.Heat the oil, add the onion and cumin seeds and fry for 2 minutes.
3.Add the cooked dal, the spinach, amchur (mango powder) powder, tomato,
turmeric powder, paste and salt.
4.Boil for 5 minutes. Serve hot.

Sukhi Dal
Dry Flavored dal
Ingredients:
1 cup brad (moong dal washed) dal
1 cup onions, sliced
1 tbsp. coriander finely chopped
1 stick cinnamon
2-3 cardamoms
2 cloves1 bayleaf
1 tsp. cumin seeds
1/2 tsp. turmeric powder
1/2 tsp. pepper powder
Salt according to taste
1 tsp. lemon juice
2 tbsp. oil
Serve with
Serve hot with rice, or paratha and a gravy vegetable.
Method:
1.Clean, and soak the dal for 15 minutes.
2.Boil in the pressure cooker with 5 cups water, adding turmeric and salt.
3.Drain the water and keep it aside.
4.Heat oil in a pan and add all the spices.
5.Allow to splutter, add onions. Stir fry till light brown.
6.Add dal, lemon juice, masalas. Stir gently. Take care not to mash up dal
too much.
7.Garnish with coriander.

Sambhar
South Indian preparation to be accompanied with idlis, dosas, vadas and
rice.
Ingredients:
1 cup Tuvar (yellow lentils) dal (washed and soaked for 30 minutes)
4-5 strips tamarind soaked for 5 minutes (paste or pulp may also be used)
1 tbsp. jaggery or sugar
2 tbsp. sambar masala
1/4 tsp. turmeric powder
1 tsp. dhania (coriander powder) powder
1 tsp. red chili powder
1/2 tsp. each cumin and mustard seeds
3 whole red chillies
1 stalk curry leaves
4 onions
1/2 cup boiled mixed veggies
1 large tomato
1 tbsp. chopped coriander leaves
2-3 flakes garlic
Salt according to taste
2 tbsp. oil
Serve with
Serve steaming hot with hot idlis, coconut chutney and dosas.
Method:
1. Add tamarind, 1/2 tomato & 1 onion chopped, to the dal.
2. Pressure cook till dal is done very soft. (Approx. 4 whistles)
3.Remove dal and beat with a whisk or churner till smooth.
4.Grind to a paste, 1 onion, 1/4 tomato, jaggery, garlic, all dry masalas.
5.Chop the remaining onion and tomato to medium or fine pieces.
6.Heat oil, add seeds , curry leaves and allow to splutter.
7.Add onion, mixed veggies, tomato and stir fry for 2 minutes.
8.Add paste, and cook for further 2 minutes.
9.Add dal and bring to a boil on high.
10.Add enough water to get sambar consistency. Check and adjust masalas as
required.
11.Simmer for 12-15 minutes on low, till the aroma exudes. Add chopped
coriander before serving.

Bengali Cholar dal - A preparation of Bengal Gram dal & spices
Ingredients:
1 cup gms cholar or channa dal
1 teaspoon turmeric paste.
1/4 teaspoon chili paste.
1 tbls coriander
2 tbls cumin
1 tbls garam masala
4 -8 green chilies, slit.
Salt to taste.
1/4 coconut finely grated.
1 tbls ghee.
2 teaspoons sugar.
3 bay leaves.
Salt to taste.
Method:
1. Mix coriander & cumin seeds powder with red chili powder adding little
water. Grind ginger into a paste.
2. Add 5 cups of water into Bengal gram. Add above ground spices, ginger,
salt, sugar, green chilies and turmeric powder. Bring to boil, reduce heat
and simmer till cooked but not dissolved.
3. Slice from fresh coconut and cut into 1/4 inch cubes. Fry in butter to
light brown. Add fried coconut pieces to the boiled lentil.
4. Heat ghee or butter. Add cumin seeds, bay leaf and whole red chili and
fry till splutters and becomes light brown.
5. Pour in the boiled dal and cook in reduced heat for 6/7 minutes or till
dal thickens to medium consistency.

Sweet and Sour Bengali Mung Dal
Ingredients:
Moong dal : 1 cup
Cauliflower:1 cup ,cut into quite small florets.
Spinach : 1 bunch ( finely chopped).
Potato : 1 big ,cut into small pieces .
Sugar: 1 small teaspoon.
Salt :to taste
Bay leaves: 1 or 2
Ginger paste: 1 teaspoon
Oil : 1/2 cup
Cumin seeds: 1/2 teaspoon
Ghee : 1 teaspoon
Garam Masala : 1 teaspoon
Green chilies : a few chopped
Method:
In a pan roast the Moong dal , constantly stirring it from time to
time till dal turn a lovely golden. This has to be done quite carefully as
the dal tends to get burnt very quickly after a certain temperature. Wash
the dal and boil it till its soft but not overcooked In a deep pan add
enough oil to separately deep fry the potatoes and cauliflower Fry till
well cooked but not too soft. Remove and set aside. Please remove all the
debris if any from the oil and add in Bay leaves with Cumin seed Toss in
chili pieces and ginger paste. Fry for a minute or so. Add the fried
vegetables, spinach and the dal. Add sugar and salt. Bring the dal to a
boil. Add in Garam masala and ghee. This is well enjoyed with fried Egg
Plant and hot white rice.

Musur dal Bengali Style
Panch Phanon Mix, also known as Indian Five Spice (do not substitute
Chinese Five Spice!)
1 1/2 C red lentils
3 1/2 C water
6 green hot chilies minced
1/4 t turmeric, or more to taste
1 1/2 t salt
4 T ghee, butter or vegetable oil
1 C minced onions
1 C chopped tomatoes
1 T grated fresh ginger
2 T ghee or vegetable oil
1 T panch poran mix
4 dried small red chilies
1-3 cloves garlic
Method:
There are three basic steps to this recipe: cooking the lentils in water,
making a tomato/onion/ginger mush, and making a spiced oil.
1. Rinse lentils well, add water, serrano chilies, turmeric and salt.
Bring carefully to boil and cook over low to medium heat, partially
covered, for 25 minutes. Cover and cook another 10 minutes. Adjust
salt.
2. While lentils are cooking, cook onions in a frying pan in the oil until
they are golden brown (approximately 10 minutes), stirring constantly.
Add tomatoes and ginger and continue cooking until the tomatoes
decompose into a delicious and fragrant mush (approximately 8 minutes.)
Stir constantly so that tomato mixture doesn't stick. Turn heat to low
if necessary.
3. Scrape out this mush into the lentils and stir it in. Let lentils sit
while you make the spiced oil.
4. Do a quick rinse of the frying pan, without soap, and dry thoroughly.
Add the remaining 2T oil and heat over medium high heat. When oil is
hot add panch phanon mix and heat until the seeds begin to pop, about 15
seconds. Add red chilies and fry for another 15 seconds, until they
turn a little darker. Turn off heat and add the crushed garlic and let
sizzle for about 30 seconds. Stir this mixture into the lentil/tomato
mixture and serve with rice. Adjust salt.

Bhaja Muger Dal
Ingredients:
Yellow split moong beans:50 gms
Turmeric:1/2 tsp
Green chiles:2 nos seeded & minced
Salt to taste
Sugar: 1 tsp
Cumin powder
Coriander powder
Vegetable oil
Bay leaf:2 nos
Ginger paste: 1 tsp
Ghee: 2 tsp
Method:
Roast the moong dal for 8 to 10 minutes. The dal will acquire a lighter
color & emit a nutty aroma. Be careful that they do not turn a dark brown.
Transfer to a bowl & wash if desired. Bring water to a boil & stir in the
dal along with the turmeric & whole chilies. Simmer, covered, until the dal
is tender, 35 to 45 minutes. While cooking

Narkel Cholar Dal from Bengal
Ingredients:
Yellow split grams: 200 gms.
Bay leaf: 2/3 nos
Cloves: 2 nos.
Green cardamom: 2 nos.
Cinnamon: 1".
Cumin seeds: 1/2tsp.
Ghee: 2tbsp.
Green chilli: 2.
Turmeric powder: 1/2tsp.
Chopped & fried coconut: 2tbsp.
Sugar: 1 tsp.
Salt to taste.
Method:
Boil chana dal with turmeric powder & garam masala till dal is soft. Heat
ghee in a pan, add bay leaf, cumin seeds & green chilies. Add boiled dal &
water. Add salt, sugar, and ghee boil for 2 minutes. Garnish with coconut.

Maharashtrian Aamati Sweet and Sour plain Dal
Ingredients:
1/2 cup toor dal
1 medium sized onion,
1 tomato,
3 green chilies,
2 teaspoon Maharashtrian goda masala or garam masala,
1 teaspoon turmeric powder,
1/4 teaspoon asafoetida (hing),
1 teaspoon mustard seeds,
1 small piece jaggery or 1 teaspoon sugar
coriander leaves
salt to taste
Method:
1. Pressure cook dal till soft. Remove from the cooker and mash it.
2. Chop onions into vertical thin pieces. Chop tomato and chilies. Or give
vertical slits to the chilies instead of chopping them.
3. Heat 2 teaspoon oil in a pan. Add mustard seeds. As they pop up, add
asafoetida, turmeric powder and onion pieces and chilies. Fry for sometime
or till the onion turns light brown. Add chopped tomato pieces and fry
again till tomato pieces turn soft. Add mashed dal and 1 cup water. Stir.
4. Cook on high heat and when bubbles rise up on the top, turn the heat to
medium. Add salt, jaggery and goda masala. Mix well and simmer.
5. Remove Aamati from the heat and decorate with coriander leaves. Serve
with plain rice, pulao, or chapatis.

Maharashtrian Aamati Sweet and Sour (dal)- with coconut
Ingredients:
1/2 cup toor dal
1 medium sized onion,
1 teaspoon tamarind pulp,
3-4 green chilies,
curry leaves,
2 teaspoon Maharashtrian goda masala,
1 teaspoon turmeric powder,
1/4 teaspoon asafoetida (hing),

1 teaspoon mustard seeds or cumin seeds,
1 small piece jaggery or 1 teaspoon sugar
grated fresh or dry coconut,
coriander leaves,
salt to taste
Method:
1. Pressure cook dal till soft. Remove from the cooker and mash it.
2. Chop onions into vertical thin pieces. Chop chilies.
3. Heat 2 teaspoon oil in a pan. Add mustard seeds or cumin seeds. When
they pop up, add asafoetida, turmeric powder curry leaves, and onion pieces
and chilies. Fry for sometime or till the onion turns light brown. Add
mashed dal and 1 cup water. Stir.
4. Cook on high heat and when bubbles rise up on the top, turn the heat to
medium. Add salt, jaggery, goda masala, tamarind pulp and coconut. Mix well
and simmer.
5. Decorate with coriander leaves. Serve with plain rice, pulao, or
chapatis.

Vangi Dal - Dal with Chinese Eggplant from Maharashtra
Ingredients:
serves 4 people.
1 cup toor dal,
eggplant,
4 green chilies,
8 curry leaves,
tamarind paste or 2 nos. kokum (amsul),
2 tbsp dry/desiccated shredded coconut,
1 tsp cumin seeds,
2 tsp coriander seeds,
chopped coriander leaves (cilantro),
1 tsp turmeric powder,
1/2 tsp asafoetida,
salt and jaggary/sugar to taste.
1 tbsp oil.
Method:
1. Wash dal twice. Add 1/2 tsp turmeric powder, asafoetida, 1/2 tsp oil and
water to the dal. Pressure cook it until soft and mushy.
2. Mash dal and keep aside.
3. Chop the eggplant into small cubes and rub some salt to the pieces. Soak
them in water for 10 minutes. Drain and set aside.
5. Heat a pan. Add coriander seeds, coconut and toast them over medium heat
until light brown. Lastly add cumin seeds and just toss once (since cumin
seeds turn brown quicker than coconut, they should be added later). Remove
and grind into a fine paste.
6. Chop chilies and coriander leaves.
7. Again, heat oil in a pan. Once the oil is hot, let the mustard seeds
sizzle. Add asafoetida, 1/2 tsp turmeric powder and curry leaves and
chopped chilies. Add eggplant pieces and fry until half done. Add dal and
water for desired thickness. Let it boil over hight heat.
8. Once bubbles float on top, turn the heat to medium. Add ground coconut
masala, tamarind paste or kokum and stir well. Add salt and jaggary or
sugar. Simmer for another 10 minutes.
9. Top with coriander leaves and serve hot with rice or chapati.

Dal with fenugreek leaves (Dal-methi)
Ingredients
serves 4 people.
1/2 bunch of fenugreek leaves (methi),
1 cup toor dal,
2 tsp peanuts,
4 dry red chilies crushed into pieces,
1 onion,
5 small garlic cloves,
chopped coriander leaves,
2 tsp turmeric powder,
1/2 tsp asafoetida,
salt and sugar to taste.
1 tbsp oil.
Method
1. Wash dal. Wash fenugreek leaves in salt water. Chop them finely. Mix
together dal, leaves, 1 tsp oil, turmeric powder and 1 cup water. Boil them
till soft.
2. Mash dal and fenugreek leaves. Keep aside.
3. Chop onion. Crush garlic cloves. Wash peanuts.
4. Heat a pan. Put 1 tbsp oil into it. Once the oil is hot, add mustard
seeds. When mustard seeds crackle, add asafoetida, red chilies and garlic
cloves. Add peanuts and fry. Add chopped onions and fry them till
translucent.
5. Pour dal and fenugreek leaves mixture into the pan. Add water for
desired thickness. Bring it to a boil.
6. Add salt, sugar and simmer for 10 minutes.
7. Garnish with coriander leaves while serving.
Serve hot with chapati or rice.

Dal with fenugreek seeds (Dal-methi varan)
Ingredients
serves 4 people.
1 cup toor dal,
1 tsp fenugreek (methi) seeds,
2-3 small garlic cloves,
4 green chilies,
1/2 tsp tamarind paste or 2 nos.kokum (amsul),
2 tbsp dry/desiccated shredded coconut,
2 tsp cumin seeds,
chopped coriander leaves,
1 tsp turmeric powder,
1/2 tsp asafoetida,
salt and jaggary/sugar to taste.
1 tbsp oil.
Method
1. Wash dal and fenugreek seeds. Add fenugreek seeds, 1/2 tsp turmeric
powder, asafoetida, 1/2 tsp oil and water to the dal. Pressure cook until
soft.
2. Mash dal. Keep aside.
3. Heat a pan. Add coconut and toast it over medium heat until light brown.
Then add cumin seeds and toss the mixture once. Remove and grind into a
paste.
4. Chop chilies and crush the garlic cloves.
5. Heat oil in the pan. Once the oil is hot, let the mustard seeds sizzle.
Add asafoetida, 1/2 tsp turmeric powder and crushed garlic cloves and
chilies. Fry and add dal and water for desired thickness. Bring it to a
boil.
6. Once bubbles float on top, turn the heat to medium. Add ground coconut
masala and tamarind paste or kokum and stir well. Add salt and jaggary or
sugar. Let simmer for another 10 minutes.
7. Top with coriander leaves and serve hot with rice or chapati.

Langhar Dal served in Sikh Gurdwaras
Serves 10
Ingredients:
2 cups whole black gram (urad split with skin) soaked in water for 6 hours
2 tsps. Cummin seeds
2 tsps. turmeric powder
2 tsps. garam masala
4 onions, chopped fine
2 tbsps. ginger-garlic paste
1 cup ghee
salt to taste
Method:
Put all the ingredients (with 5 cups water) except ghee in a pressure
cooker or in a slow cooker and cook till soft and blended. Pour hot ghee
and serve with hot tandoori rotis or chapattis.

Masoor Dal with Vegetables
1 cup masoor dal
1 onion - cut into rings
1 carrot - cut into 1/2 inch pieces
¼ of a small cauliflower - cut into 1/2 inch pieces
2-3 cloves
Pinch of haldi (turmeric powder)
Oil - 2 table spoons
1 tsp. cumin
1 tsp. Dhania Powder (corriander seed powder)
1/2 tsp. Amchoor
1/4 tsp. Garam Masala
1/4 tsp. Chilli Powder
Heat oil add onions and fry till brown.
Add the vegs and cloves and cook for 2-3 mins.
Add this to the washed dal and cook with turmeric & four cups water until
dal is soft and texture is like porridge.
In another pan heat oil add cumin, coriander, mango powder and garam
masala.
Remove from heat add red chilli pdr.
Add this to the dal. Add lemon juice and serve with hot rice

Lobhia
Black eyed beans in gravy.
Ingredients
2 cups blackeyes
1 1/2 tsp. grounded coriander
3/4 tsp. grounded cumin
1/2 tsp. turmeric powder
2 tbsp. oil
1 small chopped onion
2 large cloves chopped garlic
1 tsp. chopped ginger
1/2 tsp. cumin seeds
1 medium chopped tomato
Salt according to taste
Method
1.In pot soak beans overnight in water to cover generously.
2.Next day, drain beans, put water in it and bring to boil. Add salt,
coriander, cumin and turmeric.
3.Simmer until beans are just tender, about 30 to 45 minutes.
4.Heat oil in deep pan. Add onion, garlic, ginger and cumin. Fry for 10
minutes and add tomato.
5.Cook for another 5 minutes and add beans and the water in which it was
boiled.
6.Continue to simmer, uncovered, until beans are soft but not completely
dissolved.

Rajma
A favorable dish of Punjab
Ingredients
1 cup red kidney beans (rajma)
2 onions, grated
1 tsp. chili powder
3 tbsp. Oil
Salt according to taste
To be grounded into a paste:
4 cloves garlic
4 green chilies
1 tsp. ginger
500 GMS tomatoes( separately ground it)
Serve with
Goes very well with rice & vinegar onion.
Method
1.Soak the red kidney beans overnight.
2.Next day, cook in a pressure cooker for half an hour.
3.Heat the oil and fry the onions for 5 minutes. Add the grounded
ginger-garlic paste and chili powder and cook again for 3 minutes.
4.Add the tomato paste to this mixture and cook until the oil separates
out.
5.Add the mixture to the boiled kidney beans.
6.Add the other spices and salt according to taste.
7.Cook again till 6 whistles or until the rajma (kidney beans) becomes
thick. Serve hot.

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Pindi Chana
Rawalpindi Chana made with a tangy and tasty flavoury spices
Ingredients
14 oz./400 g Kabul (chickpeas OR Garbanzo beans) chana
A pinch of soda bicarb
5 tbsp. (75 ml) oil
1/2 tsp. cumin seeds
2 tsp/20 GMS gram flour
1/2 tsp. anardana (pomegranate) powder
2 tsp. amchur (mango powder) powder
1 tsp. chili powder
1 tsp. black salt powder
1/2 tsp. kastoori (dried fenugrrk leaves) methi powder
1 tsp. cumin powder
Salt according to taste
For the small bag:
6 black cardamom
1 stick cinnamon, powdered
4 cloves
2 tsp. ginger, crushed
1/2 tsp. tea leaves
To garnish: 2 (200 g) tomatoes, sliced 1 (50 g) onion, cut into roundels
and separated into rings 2 green chilies, slit and deseeded 3 lemons, cut
into wedges 10 g ginger, julienned, and soaked in 2 tbs. (30 ml) lemon
juice
Serve with
Serve with bhatura or kulcha.
Method
1.Put all the ingredients for the bag in a small piece of muslin cloth and
tie it with a string to make a pouch.
2.Soak the Kabuli (chickpeas) chana in one liter of water , add soda bi-
carb to it and leave it overnight.
3.Next day boil in a cooker for half an hour. Remove, drain and keep aside.
4.Now heat the oil in a kadhai, add cumin seeds, stir over medium heat
until it begins to crackle.
5.Add gram flour and stir-fry until it emits its unique aroma.
6.Then add the remaining ingredients. Stir for a minute.
7.Add the cooked chana and stir until well mixed.
8.Remove to a serving dish, garnish with tomato slices, onion rings, green
chilies, lemon and ginger.

Chole from Punjab - Garbanzo Curry
Ingredients
2 cups Chole or garbanzo beans
1 large chopped onion
1 chopped tomato
2 chopped green chilies
1tsp. Chopped ginger
4 tsp. lemon juice
A pinch of black pepper1 crushed black cardamom
1 crushed stick cinnamon
2 crushed cloves
1 tbs. pomegranate seed powder
I/2 tsp. mango powder
1 tsp. ground roasted cumin
1 tbsp. chopped cilantro
4 tbs. Oil
Salt & chili powder according to taste
Serve with
Goes well with bhatura and lachha wale pyaaz ( onion)
Method
1.Soak chole (chickpeas) overnight.
2.Add water, salt, chili powder and pressure cook on medium heat.
3.In a separate pan, heat oil and add all the dry ingredients. Allow it to
sputter.
4.Now add onion and cook until it turns brown now add tomatoes to it & make
a thick paste.
5.Pour this seasoning/masala on boiled chana, add lemon juice & stir.
6.Garnish the chana with sliced onions, tomatoes, ginger, green chilies and
cilantro.

Chana Dali or Channa Lentil Recipe from Orissa
Ingredients
Serves 4
1 cup Split Bengal gram (chana dal)
Salt to taste
1/4 tsp Turmeric powder
1/4 tsp Sugar
2 tbsps Coconut (scraped)
1 Black cardamom
1 inch stick Cinnamon
2 Cloves
1/4 tsp Cumin seeds
1/4 tsp Coriander seeds
1/4 tsp Black pepper powder
1 tsp Ghee
1 tsp Paanch phoron
1 tbsp Fresh cilantro leaves (chopped)
Lime juice to taste
Method
Boil the dal with salt, turmeric powder and sugar till it is completely
cooked. Grind coconut, black cardamom, cinnamon, cloves, cumin seeds,
coriander seeds to a fine paste. Add this paste into the dal with very
little water and black pepper powder. Cover and simmer for twenty to twenty
five minutes.In a small pan, heat ghee and add paanch phoron. Fry till the
seeds start crackling and then pour into the dal. Add lime juice to taste.
Simmer for two minutes. Garnish with cilantro leaves. Serve hot with rice
or Indian flat bread.

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