Carrot and channa dhal salad
Carrots are one of the richest vegetable sources of carotenoids which can be converted into vitamin A. They contain valuable amounts of antioxidants. Channa dhal contains both protein and fibre in significant amounts and has a low GI. It is an excellent snack for people with diabetes.
Rinse and soak channa dhal in cold water for 4-6 hours. Drain in a colander.
In a bowl combine channa dhal, carrot, coconut, coriander leaves, pepper and lemon juice.
Heat oil and mustard seeds in a small covered saucepan over medium heat. When mustard seeds begin to pop, stir in garlic and curry leaves. Remove from heat and let it cool. Add to the kosumbari and mix well.
Add salt just before serving. Serve at room temperature.
Serve as an accompaniment to rice dishes. It can also be eaten as a mid meal snack.
Tips and variations:
Frozen grated fresh coconut is available in Indian shops.
Diced cucumber can be substituted for carrot.
Mung dhal can be substituted for channa dhal
One green chilli seeded and sliced can be used instead of black pepper.
Use asafoetida instead of garlic
Per serve: energy 401 kJ (96 cal); protein 4 g; fat 3 g; saturated fat 0 g; cholesterol 0 mg; carbohydrate 12 g; fibre 5 g; calcium 54 mg; iron 1.85 mg; sodium 360 mg
2 tablespoons channa dhal (split & skinned chickpeas)
1 cup grated carrot
1 tablespoon grated fresh coconut
¼ cup finely chopped coriander leaves
¼ teaspoon coarsely ground black peppercorn
2-4 teaspoons lemon juice
1 teaspoon peanut or extra virgin olive oil
1 teaspoon black mustard seeds
2 cloves garlic, crushed
8-10 curry leaves (optional)
¼ teaspoon salt