SHAKARKANDI ,CHAVLI SAAG WITH PUNCH MEAL DAL
Nutrition with Vibha
March 27, 2025
super easy
Punch Meal Dal
Ingredients
Ingredients A:
- 2½ tbsp Tur Dal
- 2½ tbsp Red Masoor Dal
- 2½ tbsp Yellow Moong Dal
- 2½ tbsp Urad Dal
- 2½ tbsp Chana Dal
- 1 small Onion chopped
- 2 medium Tomato chopped
- 1 tsp Ginger- Garlic paste
- ¾ tsp Haldi powder
- 1 tsp Chili powder
- 2 tsp Amchur or lemon to taste
- Salt to taste
Ingredients B:
- 1 medium Onion sliced thinly
- 2-3 Garlic chopped
- 2 Green chilis slit
- 2 tbsp Coriander leaves, Chopped
- ¾ tsp Whole Jeera
- 1½ tbsp Oil or Ghee
Instructions
- Wash all the dals well and keep soaking in a pressure cooker for 10-15 minutes
- Add chopped onions, ginger-garlic paste, haldi and chili powder and chopped tomatoes
- Pressure cook for one whistle, lower the flame and cook for another 4-5 minutes on a low flame
- When cooker cools, open and mix the cooked dal well
- Heat Ghee or Oil in a deep pan, add the chopped garlic, slit green chilis and whole jeera
- Add the sliced onions, saute till golden brown, add half of the chopped coriander leaves, saute again
- Add the cooked dals and salt to taste, add some water if the dal is too thick
- Simmer on a low flame for 5-7 minutes, adjust the seasoning and the consistency as per your liking
- Add 2 tsp of Amchur or lemon juice
- Serve hot garnished with coriander leaves
Notes
Highlights:
- Fibre-rich urad dal, Moong dal and Chana Dal aids digestion by controlling the amount of nutrients absorbed.
| Energy | 234 kcal |
| Carbohydrate | 30 g |
| Protein | 8 g |
| Fat | 6 g |
| Calcium | 22.4 mg |
| Iron | 0.5 mg |
| Total Fiber | 7.2 g |
| Soluble Fiber | 1.4 g |
Shakarkandi Chavli Saag (Sweet Potato, Green Amaranth)
Ingredients
Ingredients
- 1 big bunch Green Amaranth leaves, Chavli (Approx 3 cups, cleaned chopped)
- 1 medium Sweet potato,Shakarkandi peel, medium cubes
- 1 medium Onion, chopped
- 8-10 Garlic flakes
- 2-3 Green chilies
- 2 Dry red chilies broken
- 1 tsp Sesame seeds
- ½ tsp Haldi powder- ½ teaspoon
- 2 tbsp Coconut scraped (optional)
- 1 tbsp Oil
- Salt- to taste
Instructions
- Clean, wash thoroughly and chop the Chavli greens finely
- Grind coarsely the green chilies and garlic
- Heat oil in a deep non-stick pan or kadhai, add the sesame seeds, chopped onions, green chili-garlic coarse paste, and the dry red chilies, saute for a minute or two
- Add the cubed Sweet potato,salt and saute for a while
- Add haldi powder, and the chopped chavli greens
- Mix well and saute again for some time
- Add about2-3 tablespoons of water, cover and cook on a low flame till done
- Mix in the scraped coconut, taste and adjust seasoning
- Serve with Millet roti and curds/ chaas
Notes
Highlights:
- Carotenoids, proteins, particularly the important amino acids methionine and lysine, dietary fibre, and minerals are all abundant in amaranth leaves
- Coconut is high in fibre and MCTs.
| Energy | 80 kcal |
| Carbohydrate | 8 g |
| Protein | 0 g |
| Fat | 4 g |
| Calcium | 39.6 mg |
| Iron | 0.3 mg |
| Total Fiber | 2 g |
| Soluble Fiber |
|
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