Malvani Vatli Dal Recipe: Grilled Lentil Delight
Indulge in the rich flavors of Maharashtrian cuisine with this delightful Malvani Vatli Dal, a nutritious and high-protein vegetarian dish. Perfect as an evening snack or a delectable side dish, this recipe brings the authentic taste of Maharashtra right to your kitchen.
Ingredients
| Ingredient | Quantity |
|---|---|
| Chana dal (Bengal Gram Dal) | 1 cup |
| Green Chillies | 2 |
| Sunflower Oil | 1 tablespoon |
| Mustard seeds | 1 teaspoon |
| Cumin seeds (Jeera) | 1 teaspoon |
| Asafoetida (hing) | 1/2 teaspoon |
| Turmeric powder (Haldi) | 1/2 teaspoon |
| Curry leaves | Handful |
| Salt | As required |
| Sugar | A pinch |
| Lemon juice | 1 teaspoon |
| Coriander (Dhania) Leaves | Handful |
Preparation Time
| Preparation Time | Cooking Time | Total Time | Servings |
|---|---|---|---|
| 10 minutes | 25 minutes | 35 minutes | 3 |
Cuisine
| Cuisine | Course | Diet |
|---|---|---|
| Maharashtrian | Lunch | High Protein Vegetarian |
Instructions
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Soak the Chana Dal: Begin by soaking the chana dal in water for approximately 8 hours, or ideally overnight. Once soaked, drain the water completely to remove any excess moisture.
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Grind the Dal: In a food processor or grinder, blend the drained chana dal along with the green chillies to form a fine paste. It’s essential not to add any water during this grinding process to maintain the right consistency.
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Heat the Oil: In a kadai (wok), heat the sunflower oil over medium heat. Once the oil is hot, add the mustard seeds, followed by the curry leaves and cumin seeds. Allow them to splutter, releasing their aromatic flavors into the oil.
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Add Spices: Once the mustard seeds have spluttered, introduce the asafoetida and turmeric powder into the mixture. Sautรฉ them well for a few seconds until fragrant.
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Combine with Ground Dal: Carefully add the grounded dal mixture into the kadai. Season it with salt and a pinch of sugar to enhance the flavors.
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Cook the Mixture: Sautรฉ the mixture on medium heat, stirring continuously for about 10 minutes. Make sure to keep the lid off as you cook, allowing the moisture to evaporate. The dal will start to thicken and might stick to the bottom of the kadai, so itโs crucial to stir it often to prevent burning.
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Finish and Garnish: Once the mixture has dried out and resembles a crumbly texture, remove it from the heat. Garnish generously with freshly chopped coriander leaves and drizzle with lemon juice for a burst of freshness.
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Serving Suggestions: Serve your delightful Malvani Vatli Dal hot as an evening snack, or pair it with warm phulka (soft Indian flatbreads) and gobi ke kofte (cauliflower fritters) for a satisfying meal.
Nutritional Information (per serving)
| Nutrient | Amount |
|---|---|
| Calories | 150 |
| Protein | 10 g |
| Carbohydrates | 25 g |
| Dietary Fiber | 6 g |
| Sugars | 1 g |
| Fat | 4 g |
| Saturated Fat | 0.5 g |
| Sodium | 200 mg |
Tips for the Perfect Vatli Dal
- Quality of Dal: Ensure you use fresh chana dal for the best flavor and texture. Old dal can affect the final outcome.
- Spice Level: Adjust the number of green chillies according to your spice tolerance; feel free to remove the seeds for a milder taste.
- Garnishing: Adding a few fried curry leaves on top just before serving can enhance the dishโs flavor and presentation.
- Storing: If you have leftovers, store them in an airtight container in the refrigerator for up to 2 days. Reheat before serving, adding a splash of water if necessary to adjust the consistency.
Conclusion
This Malvani Vatli Dal is not only a high-protein vegetarian option but also a deliciously flavorful dish that reflects the essence of Maharashtrian cuisine. With its unique combination of spices and textures, itโs sure to become a favorite in your household. Enjoy it on its own or as a complement to your favorite Indian meals!
