Dal Kabli Recipe – Diabetic Urad Dal Tadka
Dal Kabli, a beloved dish originating from the Mughal era, is a delicious and nutritious dish made with split urad dal (black gram). Traditionally served in North Indian households, this comforting recipe is not only flavorful but also diabetic-friendly. The combination of ghee, aromatic spices, and tender dal makes this dish a perfect choice for lunch or dinner. Whether using white or split black urad dal, this recipe delivers a rich, fragrant dal that pairs wonderfully with whole grain breads or rice.
Cuisine: North Indian
Course: Lunch
Diet: Diabetic Friendly
Ingredients:
| Ingredient | Quantity |
|---|---|
| Ghee | 1 teaspoon |
| White Urad Dal (Split) | 1 cup |
| Cinnamon Stick (Dalchini) | 1 inch |
| Cloves (Laung) | 3 whole |
| Dry Red Chillies | 3 whole |
| Onion | 1, finely chopped |
| Garlic | 3 cloves, finely chopped |
| Ginger | 1/2 inch, finely chopped |
| Tomato | 1, finely chopped |
| Green Chilli | 1, slit |
| Red Chilli Powder | 1/4 teaspoon |
| Coriander Powder (Dhania) | 1 teaspoon |
| Turmeric Powder (Haldi) | 1/4 teaspoon |
| Garam Masala Powder | 1/4 teaspoon |
| Coriander Leaves (Dhania) | 3 sprigs, chopped |
| Water | 3 cups |
For Tempering:
| Ingredient | Quantity |
|---|---|
| Ghee | 1 tablespoon |
| Cumin Seeds (Jeera) | 1 teaspoon |
| Black Pepper Corns | 1 teaspoon, lightly crushed |
Preparation Time: 10 minutes
Cooking Time: 20 minutes
Total Time: 30 minutes
Serving Size: 4 servings
Instructions:
-
Soaking the Dal:
- Start by washing the split urad dal thoroughly. Soak it in water for 2 hours to soften the grains. This step ensures the dal cooks evenly and reduces cooking time.
-
Prepare the Ingredients:
- While the dal is soaking, chop the onions, garlic, ginger, tomatoes, and slit the green chili. Keep all the ingredients ready for the next steps.
-
Cooking the Dal:
- Heat 1 teaspoon of ghee in a pressure cooker over medium heat. Once the ghee melts, add the dry red chillies, cinnamon stick, and cloves. Sauté the spices until their aroma is released, which will take around 1 minute.
- Add the finely chopped onions and slit green chili to the pressure cooker. Sauté them until the onions turn soft and golden brown.
- Now, add the chopped tomatoes along with red chilli powder, turmeric powder, and coriander powder. Cook for 2-3 minutes until the tomatoes soften and blend into the spices.
- Stir in the soaked and drained split urad dal, along with salt to taste. Pour in 3 cups of water and give everything a good mix.
- Secure the lid on the pressure cooker and cook for 5-6 whistles, which will take approximately 15 minutes. Once the pressure cooker has cooled, release the steam naturally.
- Open the lid, check the dal’s consistency, and adjust the salt as needed. If it’s too thick, you can add a little more water and cook for a couple of minutes.
-
Prepare the Tadka (Tempering):
- In a separate small pan, heat 1 tablespoon of ghee over medium heat. Add cumin seeds and crushed black pepper. Let the spices sizzle for a few seconds until the cumin seeds crackle, releasing their fragrant aroma.
-
Final Assembly:
- Pour the hot tadka over the cooked dal, ensuring it gets evenly distributed. Garnish with freshly chopped coriander leaves for added freshness and flavor.
-
Serving Suggestions:
- Serve the Dal Kabli hot with a side of Palak Ragi & Oats Wheat Thepla and a Kachumber Salad (cucumber, onion, and tomatoes) for a well-rounded, diabetic-friendly meal. The hearty flavors of the dal, complemented by the refreshing salad and wholesome thepla, make for a perfect weeknight dinner or lunch.
Nutritional Information (Per Serving):
| Nutrient | Amount |
|---|---|
| Calories | 180 kcal |
| Protein | 10 g |
| Carbohydrates | 30 g |
| Fiber | 12 g |
| Fat | 6 g |
| Sodium | 240 mg |
| Cholesterol | 10 mg |
| Sugar | 3 g |
Health Benefits:
- Diabetic Friendly: This dish is low in glycemic index and rich in fiber, which helps manage blood sugar levels effectively.
- High in Protein: Urad dal is an excellent source of plant-based protein, which is beneficial for maintaining muscle mass and overall body health.
- Digestive Health: The combination of fiber and spices like cumin and coriander promotes healthy digestion and reduces bloating.
Dal Kabli, with its rich flavor and wholesome ingredients, is a perfect fit for those looking for a nutritious, diabetic-friendly meal that doesn’t compromise on taste. Enjoy this traditional North Indian dish as part of your weekly meal rotation!
