black bean dal recipe | healthy black bean dal | black bean dal with vegetables | bhatt ki dal |


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Black Bean Dal

black bean dal recipe | healthy black bean dal | black bean dal with vegetables | bhatt ki dal | with 46 amazing images.

black bean dal recipe | healthy black bean dal | black bean dal with vegetables | bhatt ki dal from Pahari cuisine. Learn how to make healthy black bean dal.

To make black bean dal, combine the black beans, salt, soda bi-carb and 2 cups of water in a pressure cooker and pressure cook for 3 whistles. Allow the steam to escape before opening the lid. Do not drain the water and keep aside. Heat the oil in a deep non-stick kadhai and add the cumin seeds. When the seeds crackle, add the garlic, ginger and green chillies and sauté on a medium flame for 30 seconds. Add the onions and sauté on a medium flame for 1 minute. Add the tomatoes, salt, chilli powder, turmeric powder, coriander-cumin seeds powder and 1 tbsp of water, mix well and cook on a medium flame for 2 minutes, while stirring occasionally.

Then add the cooked dal (including the water), mix well and cook on a medium flame for another 2 to 3 minutes, while stirring occasionally. Add the coriander and fresh cream, mix well and cook on a medium flame for 2 more minutes, while stirring occasionally. Serve hot garnished with a sprig of coriander.

There is a great feel-good factor booster in this protein-rich recipe! black bean dal with vegetables is a tasty and wholesome dal, which is also very easy to make. All in all, a lot of good things in one package! You just need to remember to plan ahead and soak the dal overnight.

Once the dal is soaked and cooked, then the tomatoes, onions and common spice powders will work their magic in healthy black bean dal. The fibre in the black beans help manage blood sugar levels, and along with folate and potassium it helps in lowering blood cholesterol levels. The tomatoes and onions add a dose of antioxidant lycopene and quercetin, which further protects the health of the organs including the heart and skin.

Also called as bhatt ki dal in Pahari cuisine, it can be served with roti or rice. It is commonly thickened by sautéing little wheat flour after cooking the onions and tomatoes. You can try either way. It is truly delicious!

Tips for black bean dal. 1. If you wish you can coarsely blend the dal after pressure cooking. 2. Health conscious people can enjoy this dal with multigrain roti.

Enjoy black bean dal recipe | healthy black bean dal | black bean dal with vegetables | bhatt ki dal | with step by step photos.

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Black Bean Dal, Healthy Bhatt Ki Dal recipe - How to make Black Bean Dal, Healthy Bhatt Ki Dal

Preparation Time:    Cooking Time:    Total Time:     6Makes 6 servings
Show me for servings

Ingredients

For Black Bean Dal
1 cup black beans , soaked overnight and drained
salt to taste
a pinch of baking soda
1 tbsp oil
1 tsp cumin seeds (jeera)
1 tsp finely chopped garlic (lehsun)
1 tsp finely chopped ginger (adrak)
1/2 tsp finely chopped green chillies
1/2 cup finely chopped onions
1 cup chopped tomatoes
salt to taste
1 tsp chilli powder
1/4 tsp turmeric powder (haldi)
2 tsp coriander-cumin seeds (dhania-jeera) powder
1/4 cup finely chopped coriander (dhania)
1 tbsp fresh cream

For The Garnish
a sprig of coriander (dhania)
Method

For black bean dal

    For black bean dal
  1. To make black bean dal combine the black beans, salt, soda bi-carb and 2 cups of water in a pressure cooker and pressure cook for 3 whistles.
  2. Allow the steam to escape before opening the lid. Do not drain the water and keep aside.
  3. Heat the oil in a deep non-stick kadhai and add the cumin seeds.
  4. When the seeds crackle, add the garlic, ginger and green chillies and sauté on a medium flame for 30 seconds.
  5. Add the onions and sauté on a medium flame for 1 minute.
  6. Add the tomatoes, salt, chilli powder, turmeric powder, coriander-cumin seeds powder and 1 tbsp of water, mix well and cook on a medium flame for 2 minutes, while stirring occasionally.
  7. Add the cooked dal (including the water), mix well and cook on a medium flame for another 2 to 3 minutes, while stirring occasionally.
  8. Add the coriander and fresh cream, mix well and cook on a medium flame for 2 more minutes, while stirring occasionally.
  9. Serve the black bean dal hot garnished with a sprig of coriander.

Black Bean Dal, Healthy Bhatt Ki Dal recipe with step by step photos

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what is black bean dal made off?

  1. what is black bean dal made off? black bean dal with vegetables  is made from 1 cup black beans , soaked overnight and drained, salt to taste, a pinch of soda bi-carb, 1 tbsp oil, 1 tsp cumin seeds (jeera), 1 tsp finely chopped garlic (lehsun), 1 tsp finely chopped ginger (adrak), 1/2 tsp finely chopped green chillies, 1/2 cup finely chopped onions, 1 cup chopped tomatoes, 1 tsp chilli powder, 1/4 tsp turmeric powder (haldi), 1 1/2 tsp coriander-cumin seeds (dhania-jeera) powder, 1/4 cup finely chopped coriander (dhania) and 1 tbsp fresh cream. See image of list of ingredients for black bean dal with vegetables below. 

soaking black dal

  1. This is what black beans look like. black beans are commonly referred to as turtle beans, probably in reference to their shiny, dark, shell-like appearance. Along with a rich smoky flavor that has been compared to mushrooms, black beans have a velvety texture, yet hold their shape well during cooking.
  2. Put the black beans in a bowl as we want to soak them.  
  3. Add enough water to soak the black beans.
  4. Cover and soak for 5 hours or overnight. To speed up soaking time you can put the black beans in warm water and soak for 4 hours. 
     
  5. This is what the black beans look like after soaking.  
  6. Drain.
  7. Your soaked black beans are ready.  

cooking black beans

  1. Put 1 cup black beans , soaked overnight and drained in a pressure cooker.
  2. Add salt to taste. Add 1/4 tsp salt.
  3. Add a pinch of soda bi carb. Add 1/8 tsp soda. 
  4. Add 2 cups of water.
  5. Pressure cook for 6 to 7 whistles or till cooked.
  6. Allow the steam to escape before opening the lid.
  7. Do not drain the water and keep aside.

benefits of black beans

  1. Black beans is a legume which is low in calories and carbs as compared to other legumes. The proteincalciummagnesium and phosphorus in these beans help to build bone strength. The fibre in these beans can help in managing diabetes and also add satiety and thus aid in weight loss. The fibre along with potassiumfolate and vitamin B6 can support heart health by helping in lowering blood cholesterol levels. The antioxidants in black beans further help to reduce oxidative damage and maintain cell health.

benefits of tomatoes

    1. Powerful Antioxidant:  Tomatoes are extremely rich source of Lycopene. Lycopene is an antioxidant which scavenges the free radicals that causes cellular inflammation. Inflammation is the major cause of all the diseases. When one thinks of Tomatoes, only Lycopene comes to mind. Lycopene in the blood may reduce the risk of cancer and other diseases and decrease cellular inflammation.
    2. See details of  13 amazing benefits of tomatoes.


cooking black bean dal

  1. To make black bean dal recipe | healthy black bean dal | black bean dal with vegetables | heat 1 tbls oil in a deep non-stick kadhai.
  2. Add 1 tsp cumin seeds (jeera).
  3. Let the seeds crackle.
  4. Add 1 tsp finely chopped garlic (lehsun).
  5. Add 1 tsp finely chopped ginger (adrak).
  6. Add 1/2 tsp finely chopped green chillies.
  7. Sauté on a medium flame for 30 seconds.
  8. Add 1/2 cup finely chopped onions.
  9. Sauté on a medium flame for 1 minute.
  10. Add 1 cup chopped tomatoes.
  11. Add salt to taste. We added 1/2 tsp salt.
  12. Add 1 tsp chilli powder.
  13. Add 1/4 tsp turmeric powder (haldi).
  14. Add 1 1/2 tsp coriander-cumin seeds (dhania-jeera) powder.
  15. Add 1 tbls water.
  16. Mix well.
  17. Cook on a medium flame for 2 minutes, while stirring occasionally.
  18. Add the cooked dal (including the water).
  19. Add 1/2 cup water.
  20. Mix well.
  21. Cook on a medium flame for another 2 to 3 minutes, while stirring occasionally.
  22. Add 1/4 cup finely chopped coriander (dhania).
  23. Add 1 tbsp fresh cream.
  24. Mix well.
  25. Cook black bean dal | healthy black bean dal | black bean dal with vegetables |  on a medium flame for 2 more minutes, while stirring occasionally.
  26. Serve black bean dal | healthy black bean dal | black bean dal with vegetables |  hot garnished with a sprig of coriander.

tips for black bean dal

  1. If you wish you can coarsely blend the dal after pressure cooking. 
  2. Health conscious people can enjoy this dal with multigrain roti
     

health benefits of black bean dal

  1. Black Bean Dal – a protein and fibre rich fare.
  2. The protein in the black beans adds satiety value which helps to avoid binge eating and aid in weight loss. 
  3. The antioxidants lycopene, quercetin, allicin, vitamin A and vitamin C help to reduce inflammation in the body and prevent the onset of chronic diseases. 
  4. With mere 86 calories per serving, it qualifies as a low calorie dal too. 
  5. With restricted quantities of salt, people with high BP can include this dal in their diet. 
  6. It can be enjoyed by heart patients and diabetics as well. 
Accompaniments

Buttered Rice, How To Make Buttered Rice 
Fried Rice, Chinese Veg Fried Rice 
Ghee Rice Recipe, How To Make Ghee Rice 
Jeera Rice, Quick Jeera Rice Recipe 

Nutrient values (Abbrv) per serving
Energy86 cal
Protein3.5 g
Carbohydrates10.3 g
Fiber3.5 g
Fat3.5 g
Cholesterol0 mg
Sodium5.6 mg

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Reviews

ब्लेक बीन दाल
5
 on 08 Sep 16 11:53 AM


LAY BHAARI DAL!!!!!!