RAW BANANA- DRY VEGETABLE & MALABAR SPINACH DAL
Nutrition with Vibha
June 14, 2024
super easy
Raw Banana Dry Vegetable
Ingredients
- 4 nos. Raw Banana
- 1 medium Onion, chopped,(optional)
- ½ cup Spouted small black chana, boiled
- ¼ cup Coconut, scraped
- 1 tsp Sesame seeds
- ½ tsp Mustard seeds
- 1 tsp Urad dal
- ½ tsp Turmeric powder
- 3-4 tsp Sambar powder
- 2 broken Dry red chilies
- 9-10 nos. Curry leaves
- Hing- a few pinches
- 2 tsp Tamarind paste or to taste
- Jaggery to taste
- 1 tbsp Oil
- 1 tsp Coconut oil
Instructions
- Peel and cut raw banana into medium sized cubes
- Boil the cubed raw banana till just done in salted water adding a pinch of turmeric powder and a few drops of coconut oil, do not over cook
- Drain the banana and keep aside
- Heat oil in a non- stick kadhai
- Add mustard seeds, after they crackle add urad dal, curry leaves, sesame seeds, dry red chilies and hing
- Add the onion, saute till translucent
- Add the boiled brown chana, stir, add haldi powder, sambar powder, mix
- Add the boiled raw banana, mix gently
- Mix in the scrapped coconut, tamarind pulp and jaggery
- Adjust seasoning
- Serve with rotis or curd-rice
Notes
Highlights:
- Minerals like magnesium and potassium are abundant in Black chana.
- Coconut is a good source of fibre and MCTs, whereas raw bananas are high in fibre.
| Energy | 252 Kcal |
| Carbohydrate | 43 g |
| Protein | 5 g |
| Fat | 6 g |
| Calcium | 37.5 mg |
| Iron | 0.7 mg |
| Total Fiber | 10.4 g |
Simple Mayalu Dal- Lentils with Malabar Spinach
Ingredients
- ¼ cup Yellow Moong Dal
- ¼ cup Arhar(tuvar) Dal
- ¼ cup Red Masoor Dal
- 1 cup Malabar Spinach, coarsely cut
- 1 tbsp Onion slices
- 1 tbsp Crushed Garlic
- 1 tsp Grated ginger
- 2 Green chilies, finely chopped
- ½ tsp Mustard seeds
- ½ tsp Jeera
- ½ tsp Haldi powder
- 2-3 Dry Red chilies, broken
- 1 tsp Jaggery
- 2 tsp Lemon juice or tamarind pulp
- 3 tbsp Coconut milk
- 2 tsp Oil
- 1 tbsp Ghee
- Salt to taste
Instructions
- Wash and soak the dals in a pressure cooker for about 15 minutes
- Add sufficient water and cook for 1 whistle+ 5-7 minutes on low flame
- Saute the Malabar spinach in 2 teaspoons of oil for 7-8 minutes and keep aside
- Heat Ghee in a deep vessel or kadhai
- Add mustard seeds, when they crackle, add crushed garlic. Dry red chilies, Jeera, and sliced onion
- Saute for 3-4 minutes, add the Malabar Spinach, grated ginger, chopped green chilies, haldi powder, salt and stir, add the cooked dals
- Mix in the coconut milk, jaggery and simmer for 5-7 minutes, more water may be added if consistency is too thick
- Add tamarind pulp or lemon, adjust seasoning
- Serve hot with red rice or millet roti
Notes
Highlights:
- Spinach is a low-calorie, high-fiber, non-starchy vegetable.
- Because chana dal is strong in fibre, protein, and folates, this dish is nutritious.
- Coconut milk adds to the recipe’s high-quality protein.
| Energy | 242 Kcal |
| Carbohydrate | 24 g |
| Protein | 8 g |
| Fat | 11 g |
| Calcium | 24.5 mg |
| Iron | 0.8 mg |
| Total Fiber | 3.8 g |
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