Lentil Chutney Powder

3.-RUSTIC.png
  1. Heat a fry pan over medium low heat. When hot add channa dhal and roast, tossing them around until they turn reddish. Transfer to a bowl. In the same fry pan roast urad dhal until they turn reddish. Mix with roasted channa dhal. 

  2. Heat oil in the same pan, add chillies and fry stirring continuously until chillies turn light brown. Add to roasted dhals. Fry curry leaves in the same pan until the leaves curl. Add to roasted dhals.

  3. Place coconut in the same pan, roast on low heat, until it turns golden. Transfer to a plate.

  4. Remove seeds and stringy bits from tamarind. Spread on a plate.

  5. Combine all ingredients except coconut, grind to a coarse powder. Add coconut and grind to a fine powder. Store in an airtight container.

Serve with Indian flatbreads or wholemeal Lebanese bread or dosae (rice and lentil pancake) with fat free yoghurt on the side. 

Tips and variations: 

  • Use asafoetida instead of garlic. 

  • Make it in bulk and store in the fridge for 6 months or in the freezer for 1 year. 

  • This chutney powder mixed with fat free yoghurt, eaten with wholemeal lebanese bread makes a quick healthy meal. Adding a side salad makes it a complete meal.

Per serve: energy 596 kJ (142 cal); protein 4 g; fat 4 g; saturated fat 2 g; cholesterol 0 mg; carbohydrate 19 g; fibre 6 g; calcium 32 mg; iron 1.5 mg; sodium 830 mg

Serves 6 

 

1 cup channa dhal (split and skinned chickpea)

½ cup urad dhal (split and skinned blackgram)

1 teaspoon oil

10 - 15 dried red chillies

½ cup curry leaves (optional)

¼ cup desiccated coconut

Tamarind, size of a golf ball

4 cloves garlic, crushed

1 tablespoon brown sugar

2 teaspoons salt

Note: Traditionally this chutney powder is also mixed with oil and eaten with Indian flatbreads. Mixing with oil will increase the fat content significantly.

Lentils are unique foods containing both protein and fibre in significant amounts. Having the lowest GI among all foods, they help control blood sugar levels.