The recipe that sneaks in the goodness of dals for your family in a tasty form!
https://ksp.noesis.dev/article-individual/5-ways-to-cook-lentils-for-kids/16437
Dal Ka Paratha
Image source: https://www.ruchiskitchen.com
This is one of my favourites. I always have leftover dal in the fridge and making these parathas ensures that they get their protein and its an easy tiffin option as well. Just roll it up and you have mini dal roll-ups.
Ingredients:
- 1 Cup Leftover Dal
- 2 Cups Wheat Flour (Atta)
- 1 Tomato Finely Chopped
- 1 Onion Finely Chopped
- 1 Tsp Cumin Seeds (Jeera)
- 1/2 Tsp Red Chilli Powder
- 1/8 Tsp Turmeric Powder (Haldi)
- 1 Small Green Chillies Chopped (Optional)
- 1 Tbsp Cilantro Leaves Chopped
- Salt to taste
- Ghee
Method:
- In a pan, heat some oil and add the cumin seeds.
- Once they start to splutter put in the onions and sauté until they become translucent.
- Add the chopped tomatoes and cook for 3-4 minutes.
- Add the turmeric, salt, red chilli powder and green chilli if using.
- Add the leftover dal and mix well.
- Remove from heat and let the dal cool.
- Put the atta in a bowl and add the cooled dal.
- Knead to form a soft dough.
To make the parathas
- Divide the dough into small balls.
- Roll out into round discs/rotis.
- Heat the tawa and once it’s hot, put the rolled out roti on the tawa.
- Cook one side for about a minute and then flip over to the other side.
- Put a little bit of ghee and spread on the roti and flip again. Do the same thing with the other side.
- Once cooked through, remove from the tawa and serve with pickle, butter or curd.
Pumpkin & Lentil Soup
Image Source: https://www.copymethat.com
This is a soup that kids and adults enjoy. It’s easy to make and can serve as a wholesome meal for younger kids.
Ingredients:
- 1 Cup Pumpkin cubed & seeds removed
- 2 Tbsp Masoor Dal (Red)
- 1 Onion finely chopped
- 2 Cloves Garlic, minced
- 2 Tsp Butter / Ghee
- Pinch Of Black Pepper Powder
- Salt To Taste
Method:
- Rinse the red lentils in clean water and soak for 10- 15 minutes.
- Meanwhile, peel and roughly chop the pumpkin into cubes. Peel the garlic clove and chop the onion.
- In a saucepan heat ghee on medium flame. Add minced garlic followed by onion. Sauté for a minute.
- Add the soaked and drained red lentil. Stir well.
- Add chopped pumpkin and stir-fry for another 1 minute.
- Add 3 cups of water and salt to taste (add salt only for babies above 1 year). Simmer the mix until both pumpkin and red lentils are cooked thoroughly. Put off the flame.
- Allow the cooked pumpkin to cool down to room temperature. Blend with a hand blender or food processor to get a smooth puree.
- Transfer the saucepan with the pumpkin puree to heat. Add a pinch of black pepper powder and allow the puree to boil. Put off the flame.
- Serve the pumpkin red lentil soup warm.
Note: You may add a little cinnamon powder to the soup while serving in case you are not adding salt and black pepper powder.
This Sprouted Moong Dosa/Cheela is an easy way to get your babies, toddlers, older kids and adults to eat sprouts. Sprouts are rich in calcium, phosphorous, fibre, Vitamin C and K. So if you have a bowl of sprouts in the fridge and you don’t know what to do with them – try out this simple and healthy recipe.
Ingredients
- 2 Cups Green Moong Dal Sprouts
- 2 Tbsp Besan/ Gram Flour/Rice Flour
- ¼ Cup Curd
- ½ Tsp Coriander Powder (dhania powder)
- ½ Tsp Cumin Powder (jeera powder)
- Pinch of Asafoetida (hing)
- Salt And Pepper
- Water As Required
- Oil
Method:
- Grind sprouts in a blender till it becomes a smooth paste.
- Sieve besan/rice flour into the sprouts paste and mix well.
- Add the curd and mix till you get a smooth batter.
- Add a little water if the batter too thick.
- Add salt, pepper, cumin and coriander powder.
- Keep the batter aside for at least half an hour and let it ferment.
- Heat a non-stick frying-pan/dosa tawa
- Brush a little oil on the pan.
- Pour a big spoon of batter onto the tawa and spread the batter with the back of the spoon.
- Cook covered on medium heat for a minute.
- Check to see if the bottom is and flip the dosa/chilla and cook on the other side till it seems done.
- You can serve this sprouts dosa hot with a green peanut or coconut chutney.
Note: For older kids and adults you can add finely chopped tomatoes and onions for more flavour. If you like crisp dosas, then use rice flour instead of the besan.
Red Lentil & Roasted Carrot Dip
The red lentil and roasted carrot dip is very similar to hummus in texture and is rich and smoky and features the humble red lentil or masoor dal.
Ingredients – Makes about 2 ½ Cups
- 2 large Carrots, washed peeled and cut into chunks
- 1 small red Onion, chopped into large chunks
- 4 Tbsp Olive Oil
- 1½ cups cooked Red lentil/ Masoor Dal
- Juice of 2 Limes
- 1 large pod of Garlic, finely minced
- ½- ¼ Tsp Chilli Powder (optional)
- ½ Tsp Smoked Paprika
- ½ Tsp Cumin Powder
- 3- 4 Tbsp Water, if needed
- Salt to taste
Method
- Wash and cook the masoor dal. Ensure it does not have too much water. I usually use just enough water to cover the dal before pressure cooking.
- Preheat the oven to 190° C.
- Toss the carrots and onions with half the olive oil and salt and spread out on a baking sheet.
- Roast in the oven for 25 – 30 minutes or un
Parul Gupta
Mansi Zaveri
Neha Savla
