Lentil Cooking, Indian Style

By Summer Faith

For people turning vegetarian, getting an adequate amount of protein is a concern. Lentils are a powerhouse of protein besides containing a substantial amount of minerals and vitamins. India has a strong tradition of lentils in its cuisine, and lentils are a staple in the Indian diet. Lentils are to Indians what meat is to the Western diet. Indi

• Language: English
• Publisher: Westwood Books Publishing
• Release date: Jul 14, 2022
• ISBN: 9781685360764

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Copyright © 2021 by Summer Faith.

All rights reserved. No part of this publication may be reproduced, distributed, or transmitted in any form or by any means, including photocopying, recording, or other electronic or mechanical methods, without the prior written permission of the author, except in the case of brief quotations embodied in critical reviews and certain other noncommercial uses permitted by copyright law.

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Contents

Acknowledgement

Nutritional Benefits of Legumes

Different types of common Indian lentils or Daals and their nutritional profiles

List of condiments and spices

Using Ghee 

The amazing benefits of a pressure cooker

Recipes

Daal Recipes

Lentil mix Dal

Curried Kidney beans

Dal in a jiffy

Dry Chickpeas with lemon

Dry Kala Channas

Dry Moong dal

Dry Urad dal

Egg curry with peas and potato

Green peas and potato curry

Kadhai Chickpeas

Kadhai Dal

Kashmiri Kidney beans

Masala Chickpeas

Nimona

Olan

Royal Dal Makhni

Peas and paneer curry

Sambhar

Sambhar with coconut/onions

Simple Moong/Masoor Dal

Simple Toor Dal

Sweet and Sour Toor Dal

Whole Moong Dal

Rice and Lentils

Carrot and Peas Khitchri

South Indian Khichdi

Cauliflower Khitchri

Channa Dal Biryani

Channa dal pulao

Peas pulao

Sweet rice and lentil

Wheat and Lentils

Channa Dal Paranthas

Puran Poli

Soaking and Sprouting

Sprouts with apple

Sprouts with coconut

Soaking and Fermenting

Idli

Dosa

Masala Potatoes

Lentil snacks

Chickpea and rice croquettes

Chillas with coriander chutney

Coriander chutney

Vadas

Coconut Chutney

Pakoras

Potato Pakoras

Paneer Pakoras

Onion pakoras

Eggplant Pakoras

Spinach pakoras

Tamarind chutney

Cooking with Besan

Besan Gatta Curry

Daal Gatte

Karhi-Pakoras

References 

Acknowledgement

I would like to give special thanks to my friend Ritu Khosla for her constant support

and encouragement in bringing out this book. With her support and while testing

recipes on weekends I was able to put together the recipes of this book through innovation,

trial and error.

Nutritional Benefits of Legumes

Introducing legumes or pulses in one’s diet is important for anyone who wants to turn vegetarian. Vegetarian protein need not only be obtained from soy or soy products. There is a vast array of lentils and beans which are a rich source of protein and many other nutrients such as complex carbohydrates and fiber. They also provide substantial amounts of B vitamins and minerals. Some of the minerals found in pulses are iron, potassium, magnesium, zinc, copper, selenium and manganese. They are abundant in B vitamins such as folate, thiamin and niacin. Besides they contain phytochemicals such as alkaloids, flavonoids, saponins, tannins and phenolic compounds. (Jason, Malone, & Eathorne, 2016)

Pulses provide many health benefits.

1. Pulses have protein power.

The protein power of pulses makes them an important food for vegetarians. Pulses contain twice as much protein as cereals like wheat, rice, oats, corn and barley. Depending on the type 100 gm. of dried pulses contain about 20- 24 grams of protein. The protein in pulses lacks the essential amino acids methionine and cysteine but when combined with cereals, nuts or seeds, provides all the essential amino acids and has the same quality as protein from meat sources. Pulses are an important source of protein in many developing countries as they are cheaper than meat.

2. Pulses have a low glycemic index.

Because of their low glycemic index, pulses do not cause a sharp rise in blood sugar levels after food. Studies have shown that eating pulses is a good way to maintain stable blood sugar levels. Pulses help maintain your blood glucose levels, maintain high energy levels throughout the day, control your appetite and lower your risk of developing type 2 diabetes.

3. Pulses are an important source of dietary fiber.

Pulses contain both soluble and insoluble fiber. Soluble fiber helps to manage blood cholesterol levels while insoluble fiber assists with digestion and regularity with bowel movements, thus helping with elimination. The high fiber content in pulses reduces the risk of certain cancers. Fiber rich foods like pulses satiate the appetite and help you feeling full till your next meal. This prevents snacking in between meals and thus helps with weight management.

4. Source of iron

Pulses are a good source of plant-based iron. The iron in plant foods is known as non-heme iron while that in flesh foods in known as heme iron. Vitamin C greatly enhances the absorption of non- heme iron. For the iron to be absorbed properly, both the pulse and vitamin C need to be consumed at the same time. On an average 100 grams of lentils contain 4-6 milligrams of iron.

5. High in folate.

Pulses are a good source of folate or folic acid. Folate is a type of B vitamin which helps in the formation of red blood cells and proper nerve functioning. Folate is important for pregnant women as