Low Calorie Teen Ratna Dal Recipe | Healthy and Nutritious Mixed Lentil Dish

Introduction

Teen Ratna Dal is a wholesome and nutritious dish made from three types of lentils. This low-calorie recipe is perfect for those looking to enjoy a delicious meal while maintaining a healthy diet. Packed with protein and essential nutrients, this mixed lentil dish is both satisfying and easy to prepare. Follow this simple recipe to create a flavorful and nutritious Teen Ratna Dal.

Ingredients

• 1/2 cup moong dal (split yellow lentils)

• 1/2 cup masoor dal (split red lentils)

• 1/2 cup toor dal (split pigeon peas)

• 1 onion, finely chopped

• 2 tomatoes, finely chopped

• 1 teaspoon cumin seeds

• 1/2 teaspoon mustard seeds

• 1 teaspoon ginger-garlic paste

• 2 green chilies, finely chopped

• 1/2 teaspoon turmeric powder

• 1 teaspoon red chili powder

• 1 teaspoon coriander powder

• 1/2 teaspoon garam masala

• Salt to taste

• 2 tablespoons oil

• Fresh coriander leaves for garnish

• 4 cups water

Instructions

1. Rinse and Soak the Lentils:

   • Rinse the moong dal, masoor dal, and toor dal thoroughly under running water.

   • Soak the lentils in water for about 30 minutes. This helps in reducing the cooking time.

2. Cook the Lentils:

   • In a pressure cooker, add the soaked lentils along with 4 cups of water, turmeric powder, and salt.

   • Cook for 3-4 whistles or until the lentils are soft and cooked through.

3. Prepare the Tempering:

   • In a large pan, heat oil over medium heat.

   • Add cumin seeds and mustard seeds. Let them splutter.

   • Add chopped onions and sauté until they turn golden brown.

   • Add ginger-garlic paste and green chilies. Sauté for another minute.

   • Add chopped tomatoes and cook until they become soft and mushy.

4. Combine and Simmer:

   • Add the cooked lentils to the pan with the tomato-onion mixture.

   • Add red chili powder, coriander powder, and garam masala. Mix well.

   • Let the dal simmer for 10-15 minutes, stirring occasionally, until the flavors are well combined.

5. Serve:

   • Garnish with fresh coriander leaves.

   • Serve hot with rice, roti, or any bread of your choice.

Tips and Variations

• Tips: Adjust the consistency of the dal by adding more or less water according to your preference.

• Variations: You can add vegetables like spinach, carrots, or peas to enhance the nutritional value and flavor.

Health Benefits

Lentils are an excellent source of plant-based protein, fiber, and essential vitamins and minerals. They help in maintaining good digestion, regulating blood sugar levels, and providing long-lasting energy. This low-calorie dish is perfect for those looking to enjoy a nutritious and balanced meal.

Conclusion

Enjoy your Low Calorie Teen Ratna Dal as a wholesome and healthy meal that’s perfect for any time of the day. This easy-to-make recipe not only satisfies your taste buds but also provides a host of health benefits.

Call to Action

Did you try this recipe? Share your experience in the comments below and follow our blog for more healthy and delicious recipes. Happy cooking!

SEO Tips

• Use keywords like "Teen Ratna Dal," "Low Calorie Lentil Dish," and "Nutritious Mixed Lentil Recipe" throughout your post.

• Include high-quality images of the ingredients, the preparation process, and the final dish.

• Add meta descriptions and alt text for images to improve search engine rankings.

I hope this blog structure and content help you attract readers and provide them with a delightful and healthy dish! Let me know if there’s anything else I can assist you with. 😊