Kerala-Style Panch Dahl Recipe

Looking for an easy Kerala-Style Panch Dahl recipe? Learn how to make Kerala-Style Panch Dahl using healthy ingredients.


Submitted by chefette44

Makes 6 servings



Southern Indian Recipe from "Bean By Bean" that I like w hole lot. Very nutritious!

Recipe Ingredients for Kerala-Style Panch Dahl

200 gram yellow split peas
100 gram Lentils
50 gram red lentils
50 gram Moong Dal
10 gram garlic
185 gram onion
265 gram tomato
1 Thai pepper
15 gram coconut
1/2 tsp sea salt
1 tbs canola oil
1 1/2 tsp cumin seeds
2 tsp black mustard seeds
1 tsp ground ginger
1/2 tsp turmeric
1/2 tsp cumin
1/2 tsp coriander
2 cups low-sodium vegetable broth
6 cups water

Recipe Directions for Kerala-Style Panch Dahl

  1. Combine all beans and lentils with the 6 cups of water and cook for about 30 minutes, until beans and lentils are done.

  2. Combine garlic, onion, tomato and Thai pepper in a food processor, puree until chunky. Add coconut and puree for a few more seconds.

  3. Heat the vegetable oil. Add the cumin seeds and black mustard seeds and saute for a few minutes, watch out, this will spatter. stirring constantly. Add the remaining spices, for about 30 seconds.

  4. Add the tomato mixture, cook for 1 minute. Add to the beans and cook until heated through.

  5. Serve with rice.

  6. It is better to wait until the next day, to let the flavors mingle!

Categories

Vegetables, Indian

Nutrition Facts
Serving Size 475.4g
Amount Per Serving
Calories
290
Calories from Fat
40
% Daily Value*
Total Fat
4.5g
7%
Saturated Fat
1.0g
5%
Trans Fat
0.0g
Cholesterol
0mg
0%
Sodium
201mg
8%
Potassium
627mg
18%
Total Carbohydrates
45.8g
15%
Dietary Fiber
15.6g
62%
Sugars
6.4g
Protein
18.2g
Vitamin A 10% Vitamin C 34%
Calcium 7% Iron 22%
* Based on a 2000 calorie diet

Nutritional details are an estimate and should only be used as a guide for approximation.
Legend

Fat
Protein
Carbs
Alcohol
Other

Calorie Breakdown
Nutrition Breakdown
Daily Values
Daily Values

Health Information

Nutrition Grade
96% confidence
A
  Good points
  • Low in saturated fat
  • No cholesterol
  • Very high in dietary fiber
  • High in manganese
  • High in vitamin C
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