Tag: bengal gram

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Expert Dietitian’s Guide to Bengal Gram & Coconut Salad for Gowri Ganapathi

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I was completely absorbed in the preparations for Gowri (Maha Lakshmi/Jeshta Gowri) Pooja celebrations, which fall on the 4th, 5th, and 6th days of Ganesh Utsav, celebrated on the 21st, 22nd, and 23rd of September 2012 this year. I was also involved in making several traditional Prasadam/Naivedhyam over these three days and, of course, indulging in all the delicious food prepared. However, as I always say and practice, anything in excess is dangerous. Enjoy moderate amounts without overloading your tummy, and savor what you eat, keeping all senses in sync!

Today, I would like to share a savory dish prepared during this pooja: Vatlya Dalichi Koshimbir (Bengal Gram Dal Coconut Salad). It’s one of the simplest yet most wholesome recipes, loved by both mother and son (Ganesha and Gowri/Parvathi)! It’s also prepared on the last day of Ganesh Utsav, but you can enjoy it anytime as a nutritious snack!

Ingredients:

  1. Soaked Bengal Gram – 150 gm (soaked for 6-7 hours in water prior to making)
  2. Fresh Coconut – 100 gm, grated
  3. Freshly chopped coriander – 1/2 bunch
  4. Ginger – coarsely pounded, 1 tsp
  5. Cumin seeds – 1 tsp
  6. Mustard seeds – 1 tsp
  7. Curry leaves – approximately 20 leaves
  8. Green chillies – 2-3, as per taste
  9. Asafoetida – 1 tsp
  10. Oil – 1 tbsp
  11. Salt – as per taste (lesser the better!)
  12. Lime juice – from 1/2 lime

Instructions:

  1. Heat oil in a heavy-bottomed pan and add cumin, mustard seeds, and asafoetida to crackle.
  2. Add chopped ginger, curry leaves, and green chillies. Mix well and leave on low flame for 2-3 minutes.
  3. Meanwhile, drain the water from the soaked Bengal gram, rinse it well, and add it to the seasoning mix. Cook on a low flame.
  4. Add the grated coconut, chopped coriander, and salt as per taste. Mix well and leave on low flame for 2-3 minutes.
  5. Add lime juice and serve warm.

Nutritional Benefits:

  • Bengal Gram: Rich in protein, carbs, fiber, minerals, and B vitamins.
  • Coconut: Provides protein, calories, medium-chain triglycerides (MCT), vitamins A and E, and fiber.
  • Coriander, Curry Leaves, and Green Chillies: Packed with minerals, vitamins A and C, and antioxidants.
  • Cumin and Mustard Seeds: Contain essential oils and antioxidants, adding warmth and flavor.
  • Asafoetida: Carminative, soothes intestines, prevents gas, and enhances flavor.
  • Oil: Adds fats and calories.

This salad is a complete, wholesome food. Treat yourself to this energy and protein-packed snack and feel the difference. Just remember to pre-plan by soaking the gram and grating the fresh coconut in advance.

Please remember, anything in excess is dangerous!

Ganapathi Bappa Moriyaa! Mangal Moorthi Moriyaa!

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Chana dal- khatti Kairi upma (Chick Pea RawMango Upma)

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One lip smacking traditional recipe of summers in Maharashtra and arts of Karnataka, Gujrat made specially during chaitra Navratri and Ram Navami.

      Ingredients:

  1. Chick Pea (Bengal Gram) -200 gms ( Soaked in water for 6-7 hrs
  2. Raw Mango (grated) – 1 medium size /100gms
  3. Oil -1 tbsp (15gms)
  4. Cumin – 1 tsp
  5. Mustard seeds – 1 tsp
  6. Curry leaves – 10
  7. Finely chopped coriander
  8. Asafoetida -1/2 tsp
  9. Turmeric – 1 tsp
  10. Green chilles – finely chopped 1tsp
  11. Red chillies – 3-4
  12. Redchilly powder – 1/2 tsp
  13. Sugar – 1/2 tsp
  14. Salt – 1 tsp

Method:

  1. Grind soaked chickpea coarsely with very little water.
  2. Steam the ground chickpeas for 5-6 whistles in pressure cooker.
  3. Heat oil in a shallow pan and add Cumin – 1 tsp, Mustard seeds – 1 tsp, Curry leaves – 10, Asafoetida -1/2 tsp, Turmeric – 1 tsp Green chilles – finely chopped 1tsp,Red chillies – 3-4 as these seasonings crackle, add half of grated raw mango and mix well,
  4.  Mix rest of the raw mango with the steamed chickpeas mixture and add this to the seasonings.
  5. Now add red chili powder, turmeric, sugar and salt mix well and allow to cook closed lid for 10-15 minutes on simmer.
  6. Keep tossing the mixture from time to time to prevent charring.

Nutrition Benefits:

      Ideal food for diabetics especially for those who like chickpea but miss out on traditional recipes without sugar

  1. This is an easy to make dish, filling food with  Low glycemic index, hence dose not spike your blood sugar levels
  2. Same time its filling and rich in proteins and fiber,
  3. It makes and ideal morning breakfast as well as evening snack.
  4. It has all the needed nutrients  for Diabetics and woman with gestational diabetes
  5. Serving size- two persons