Whole Masoor or akha masoor is good source of cholesterol-lowering fiber. Masoor dal or red lentil is very important part of vegetarian diet in Indian cuisine. Masoor is sold in all forms like with or without skin, whole or split.
Dhungar is an ancient technique of smoking and infusing the flavor of burnt charcoal smoke into a dish. I tried to get the same flavour with coconut charcoal made at home. Burn a 2 inch piece of coconut shell on the direct flame. Handle with care by using tongs. Once this start burning and nears completion the charcoal is ready. Place it in a steel cup or aluminum foil and keep this in the centre of ready pulav. Add ghee and close the pan / handi. The smoke will fill the pan and flavour the rice. Keep for about 10 minutes to extract full flavours.
Health Benefits of this masoor
1. It contains high levels of protein, including essential amino acids isoleucine and lysine and are an essential source of inexpensive protein diet.
2. It contains fiber, folate, vitamin B1 and minerals.
3. It helps to lower the cholesterol and helps in managing blood sugar levels.
4. It is a good source of potassium and iron.
Now for the delicious pulav recipe with whole masoor.
Ingredients for pulav
Basmati rice 1&1/2 cups (soaked and drained)
Whole masoor - 2 cups soaked
Onions - 2 big (finely chopped)
Tomatoes- 2 medium (finely chopped)
Potato - 1 big (halved)
Paneer - 100 gm (optional)
Coriander leaves - 1 cup
Garlic cloves - 6-7
Green chilli - 1
Tumeric powder - 1tsp
Oil - 2-3 tbsp
Whole masala items
Cloves - 4
Cinnamon- 1"
Badi elaichi - 1
Tejpata -1
Small elaichi - 2
Salt to taste.
Method
1) In a pan add oil then whole masala items. When it fries for a minute, add a paste of coriander, green chilli and garlic. Then add onions. Fry till translucent.
2) Add masoor soaked and potatoes. Fry for 5 minutes.
3) Add soaked rice, tumeric powder, tomatoes and salt. Mix all ingredients and let all get fried together for 5-7 minutes.
4) Add water which is double measure of rice used. Bring to boil and let it for 5 minutes. Then simmer, cover and cook.
Place a tava on the gas and keep the pan or handi on it.
5) Cook for about 15 minutes by when the rice should be fully cooked and yet not turn mushy. Keep it covered for half hour before you open it and fluff it up with the fork.
6) Smoke the pulav using the Dungar technique mentioned above. Garnish with pan fried pieces of paneer(optional) and coriander leaves. Serve with plain dahi or raita.
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