Pahadi Style Phanu Recipe (Uttarakhand Special)
Cuisine: Uttarakhand – North Kumaon
Course: Lunch
Diet: High Protein Vegetarian
If you’re looking for a wholesome and nutritious dal recipe that’s packed with protein, look no further than the Pahadi Style Phanu! Originating from the beautiful hills of Uttarakhand, specifically the North Kumaon region, this comforting dish is a simple yet delightful preparation of two dalsโarhar dal (tur dal) and urad dal. Combined with a delicious tempering of mustard oil, cumin seeds, and green chilies, this dish is a flavorful addition to your lunch menu. Its high protein content makes it an excellent choice for a healthy, satisfying meal.
This version of Phanu is made by slow-cooking the dals with tomatoes, ginger, garlic, and turmeric powder until theyโre perfectly soft. The tempering of mustard oil with aromatic spices adds an irresistible flavor to the dal. Typically served with Aloo Baingan Ki Sabzi, Phulkas, and Mooli Raita, itโs an ideal meal that brings together the essence of traditional Pahadi cuisine.
Ingredients
| Ingredient | Quantity |
|---|---|
| Arhar dal (tur dal) | 1 Cup (soaked in water for 2 hours) |
| Urad dal | 1/2 Cup (soaked in water for 2 hours) |
| Tomato | 1, finely chopped |
| Ginger | 1 inch, finely chopped |
| Garlic | 4 cloves, finely chopped |
| Turmeric powder | 1 tsp |
| Asafoetida | A pinch (for tempering) |
| Ginger | 1/2 inch, finely chopped |
| Garlic | 2 cloves, finely chopped |
| Cumin seeds | 1 tsp |
| Green chili | 1, chopped straight and crosswise |
| Mustard oil | 1 tsp (for tempering) |
Preparation Time: 2 hours (for soaking the dals)
Cook Time: 35 minutes
Total Time: 2 hours 35 minutes
Servings: 4-6
Instructions
-
Soak the Dals:
Start by soaking both arhar dal (tur dal) and urad dal in water for 1 to 2 hours. This softens the dals and speeds up the cooking process. -
Cook the Dals:
Once the dals are soaked, add them to a pressure cooker. Along with the dals, add the chopped tomatoes, finely chopped ginger, garlic, turmeric powder, and salt (to taste). Pour in enough water to cover the dal mixture.
Close the pressure cooker lid and cook for 6 whistles. After 6 whistles, turn off the gas and let the pressure release naturally. This step ensures the dals are perfectly cooked and soft. -
Mash the Dal:
Once the pressure has been released, open the cooker. Turn on the gas and cook the dal mixture for an additional 5 minutes. Add asafoetida, salt to taste, and some extra water to achieve your desired consistency. Mash the dal slightly to make it a little creamy. Stir well to combine all the flavors. -
Prepare the Tempering:
In a separate small tempering pan, heat mustard oil. Once the oil is hot, add cumin seeds. When they begin to crackle, add the chopped green chili, ginger, and garlic. Let the tempering cook for about 20 seconds or until the garlic turns golden brown and aromatic. -
Combine the Tempering with Dal:
Pour the hot tempering over the cooked dal and stir to mix everything thoroughly. The tempering of mustard oil, cumin seeds, and spices elevates the flavor of the dal and gives it a distinct Pahadi taste. -
Serve:
Serve your Pahadi Style Phanu hot with Aloo Baingan Ki Sabzi, Phulkas, and Mooli Raita for a complete and hearty meal. This dish also pairs well with steamed rice for a comforting meal.
Nutritional Information (per serving)
| Nutrient | Amount |
|---|---|
| Calories | ~220 kcal |
| Protein | ~12g |
| Carbohydrates | ~35g |
| Fiber | ~8g |
| Fat | ~6g |
| Sodium | ~250mg |
| Potassium | ~350mg |
| Vitamin A | ~5% of the daily value |
| Vitamin C | ~10% of the daily value |
| Iron | ~10% of the daily value |
Tips and Variations
- Dal Variations: If you donโt have urad dal, feel free to use other varieties such as moong dal or even a combination of moong dal and arhar dal. You can also try kulith dal (horse gram) for a more authentic Pahadi flavor.
- Spices: Adjust the number of green chilies according to your spice preference. You can also add a pinch of garam masala for an extra layer of flavor.
- Vegan Version: This recipe is naturally vegan; however, you can add a little ghee instead of mustard oil for a richer taste.
- Consistency: If you prefer your dal to be thicker, reduce the water. For a thinner consistency, add more water as required.
The Pahadi Style Phanu recipe from the hills of Uttarakhand brings together the simplicity of dal with the vibrant flavors of mustard oil and spices. Itโs a healthy, satisfying dish that can be enjoyed by the whole family. The combination of protein-rich dals, aromatic tempering, and fresh ingredients makes this an excellent option for a nutritious lunch or dinner. Enjoy this traditional delight, and transport yourself to the serene mountains of North Kumaon with every bite!
