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vaal ni dal recipe | Gujarati butter beans curry | healthy lima bean dal |


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Vaal Ni Dal ( Gujarati Recipe)

vaal ni dal recipe | Gujarati butter beans curry | healthy lima bean dal | with 35 amazing images.

vaal ni dal recipe | Gujarati butter beans curry | healthy lima bean dal is a simple and nourishing everyday fare. Learn how to make Gujarati butter beans curry.

To make vaal ni dal, heat the oil in a non-stick kadhai and add the carom seeds, asafoetida and red chillies. When the seeds crackle, add the sprouted vaal, raisins and salt and sauté on a medium flame for 2 minutes. Add the sugar and 3¼ cups of water. Mix well. Cover and cook on a medium flame for 10 to 12 minutes, or till the dal is soft, stirring occasionally. Serve hot.

Vaal ni dal is an interesting and unique preparation of field beans, that is prepared often in Guajarati households. While we have sprouted the vaal, when you are short of time you can simply soak and cook it.

The raisins contrast and complement the choice of spices used in this recipe. When served with rice and a good choice of sweet, this Gujarati butter beans curry qualifies as festive fare!

Benefit from the protein this healthy lima bean dal has to offer. It will nourish the cells of your body and help in their maintenance. Along with fibre, this dal can satiate you for a long time and prevent binge eating. All the health conscious people can reduce the oil to 2 tsp to keep calories and fat under check. With loads of magnesium, this dal is a wise choice to maintain healthy heart.

Tips for vaal ni dal. 1. Some Gujaratis add 1 tbsp raisins (kismis) while making vaal ni dal. 2. Serve vaal ni dal | Gujarati butter beans curry | healthy lima bean dal | with roti.

Enjoy vaal ni dal recipe | Gujarati butter beans curry | healthy lima bean dal | with step by step photos.

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Vaal ni Dal, Gujarati Butter Beans Curry recipe - How to make Vaal ni Dal, Gujarati Butter Beans Curry

Preparation Time:    Cooking Time:    Total Time:     4Makes 4 servings
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Ingredients
Method

For vaal ni dal
    For vaal ni dal
  1. To make vaal ni dal, heat the oil in a non-stick kadhai and add the carom seeds, asafoetida and red chillies.
  2. When the seeds crackle, add the sprouted vaal, raisins and salt and sauté on a on a medium flame for 2 minutes.
  3. Add the sugar and 3 1/4 cups of water. Mix well.
  4. Cover and cook on a medium flame for 10 to 12 minutes, or till the dal is soft, stirring occasionally.
  5. Serve the vaal ni dal hot.

Vaal ni Dal, Gujarati Butter Beans Curry recipe with step by step photos

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what is vaal ni dal made off?
  1. what is  vaal ni dal made off? Gujarati butter beans curry is made from easily available ingredients in India, fairly cheap ingredients such as 3 cups sprouted vaal (field beans/ butter beans), 2 tbsp oil, 1/2 tsp carom seeds (ajwain), 1/4 tsp asafoetida (hing), 2 small round red chillies (boriya mirch), 1 tbsp raisins (kismis) (optional ), salt to taste and 1/4 tsp sugar. See image of list of ingredients for Gujarati butter beans curry.

how to sprout vaal?
  1. The easiest way to use sprouted is  buy sprouted vaal. These are easily available in your local markets. Given below is a detailed step by step on how to sprout vaal for those who love to do it as it is time consuming and takes over 2 days.
  2. This is what vaal ( lima beans, butter beans ) looks like.
  3. Place vaal in a bowl. We have used 1 1/2 cups vaal to make 3 cups sprouted vaal.
  4. Cover with enough water.
  5. Cover and soak vaal ( lima beans ) for 15 hours in plenty of warm water.
  6. Vaal or lima beans look like this after soaking.
  7. Drain.
  8. Place the soaked and drained vaal ( lima beans ) in a damp cheese cloth and leave to sprout for 24 hours. Note that 12 hours is not enough to sprout. Ensure that there is a little bit of water at the bottom of the bowl so that the vaal will use it to sprout.
  9. Add 1/4 cup water over the vaal and damp muslin cloth to ensure the lima beans sprout over the next 24 hours.
  10. Tie the muslin cloth well and keep aside for 24 hours to enable sprouting.
  11. Our vaal ( butter beans, lima beans ) is now sprouted after 24 hours.
  12. Put the sprouted vaal in a bowl full of water as we going to peel them.
  13. Peel the sprouted vaal with your fingers. You have to let the beans be in the water and take out the skin and discard in a seperate plate. Discard any beans that are discoloured. Peeeling does take time and patience.
  14. Wash and drain the vaal. This is required as we have sprouted the beans for 24 hours.
  15. Your sprouted vaal is ready to be used in a Gujarati sabzi.

benefits of sprouted vaal
  1. Vaal ( lima beans ) is a storehouse of protein and fibre. The duo of these nutrients makes you feel full for longer, helping cut unnecessary food intake and weight gain. The fibre also aids digestion and maintains digestive health. Beans also appear to have a blood sugar normalizing effect, and may be of benefit to diabetics. The zinc in this dal acts as an antioxidant and helps to protect against cancer and fatigue. They also abound in vitamin B1 which has a role to play in nerve functioning. Upon sprouting, they vitamins and minerals increase manifold.

making vaal ni dal
  1. To make vaal ni dal recipe | Gujarati butter beans curry |  healthy lima bean dal | heat 2 tbls oil in a non-stick kadhai.
  2. Add 1/2 tsp carom seeds (ajwain).
  3. Add 1/4 tsp asafoetida (hing).
  4. Add 2 small round red chillies (boriya mirch).
  5. Add 1 tsp chopped green chillies.
  6. Cook and let the seeds and crackle.
  7. Add the sprouted vaal.
  8. Add salt to taste. We added 3/4 tsp salt.
  9. Sauté on a on a medium flame for 2 minutes.
  10. Add 1/4 tsp sugar.
  11. Add  3 1/4 cups of water.
  12. Mix well.
  13. Cover and cook on a medium flame for 10 to 12 minutes, or till the dal is soft, stirring occasionally.
  14. This is what the vaal ni dal looks like after cooking.
  15. Garnish with chopped coriander.
  16. Mix well.
  17. Put in a serving bowl.
  18. Serve vaal ni dal | Gujarati butter beans curry |  healthy lima bean dal | hot.

tips for vaal ni dal
  1. Some Gujaratis add 1 tbsp raisins (kismis) while making vaal ni dal.
  2. Serve vaal ni dal | Gujarati butter beans curry |  healthy lima bean dal | with roti

health nenefits of vaal ni dal
  1. Vaal ni Dal – a high protein sabzi.
  2. Like most dals, this dal has a high protein content which is further enhanced by the process of sprouting. 
  3. It is also rich in vitamin B1 – a nutrient which helps in energy metabolism. 
  4. You can benefit from the high phosphorus content and a move a step towards healthy bones. 
  5. The high potassium count makes it suitable to high blood pressure. Note they should use restricted quantity of salt. 
  6. The magnesium will help in maintaining heartbeat. 
  7. All the health conscious people can reduce the oil to 2 tsp to keep calories and fat under check. The use of sugar can be skipped too. 
Accompaniments

Kadhi ( Gujarati Recipe) 
Puran Poli ( Gujarati Recipe) 

Nutrient values (Abbrv) per serving
Energy286 cal
Protein15.2 g
Carbohydrates40.5 g
Fiber11.6 g
Fat8 g
Cholesterol0 mg
Sodium11.2 mg

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