Health Recipe For Onam: Sadya Parippu

INGREDIENTS

1. 1/2 cup split pigeon pea or toor dal

2. 2-3 shallots or pearl onions finely sliced

3. 1 clove garlic; finely chopped

4. 1/2 piece ginger, finely chopped

5. 1 green chillies, slit lengthwise

6. 1 Tsp oil

7. 1 sprig of curry leaves, crushed between the palms to enhance flavor.

8. 1-2 cups of water

 

METHOD

1. To begin making the Sadya Parippu , pressure cook the split pigeon pea or, toor dal in two cups of water along with the pearl onions, garlic, ginger, green chillies, few curry leaves, a pinch of salt.

2. Once the pressure is released from the cooker, mash the lentils lightly with a masher.

3. Now, add in the oil and the curry leaves to the dal. Cover this and simmer on low heat for about 5 minutes.

4. Serve the steaming hot Sadya Parippu with brown rice.

5. This dish uses split pigeon peas, which do not require much water for cooking.

6. On the other hand, if you are using green gram lentils or moong dal, make sure you add at least 1 and 1/2 cups of water for 1/2 cup of the lentils, to ensure the lentils are cooked well and also have the right consistency.

7. Adding garlic and pearl onions is important but not mandatory. Parippu prepared for sadya can make do without these ingredients.

8. The dish needs to be of semi-thick consistency. Therefore adjust the cooking accordingly.

9. Ash gourd or. yellow cucumber cubes can also be added to the cooked dal or placed in the dal before cooking. These vegetables make the dish nutritious and healthy.

NUTRITIVE VALUE PER SERVING:

Energy (kcals) 62.4

Protein (g) 2.7

Fat (g) 2.5

Dietary fiber 3.3

KHYATI'S HEALTH-O-METER

Lentils such as pigeon pea and toor dal are a powerhouse of nutrition.They are particularly rich in dietary fiber,lean protein, folate and iron. Besides, they are also considered to be a good source of potassium, calcium, zinc, niacin and vitamin K. Parippu is hence a wonderful recipe packed with nutrients that can be easily relished during onam.

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