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Washing
Wash basella leaves and keep it aside. Wash other vegetables too
- Serving Size 1 Small Cup (100 g)
- Calories99.7 kcal
- Carbs10.6 g (42.5 kcal)
- Protein4.5 g (17.8 kcal)
- Fats4.4 g (39.4 kcal)
Moolokiya dal recipe
Moolokiya dal is a good source of dietary fiber, potassium, iron, copper, selenium, vitamin E, and an excellent source of manganese, magnesium, beta carotene, lutein, vitamin C, vitamin D. HINT: It helps maintain healthy skin and boosts immunity.
Cooking time: 15 minutes
Serves: 4 persons
Ingredients
Red gram dal
60 Grams
Basella leaves
200 Grams
Chillies green - all varieties
10 Grams
Curry leaves
10 Grams
Garlic small clove
5 Grams
Onion big
50 Grams
Chillies red
5 Grams
Cumin seeds
1 Tea Spoon
Turmeric powder
1 Tea Spoon
Mustard seeds
1 Tea Spoon
Rice bran oil
1 Table Spoon
Water
100 Milliliter
Instructions
1
2
Boiling
Boil red gram dal until soft. Drain the boiled water and keep it aside.
3
Tempering
Heat oil in a pan, add mustard seeds, cumin seeds, dry red chilies, peanuts, and saute it. Now add crushed garlic, sliced onions, turmeric powder, chopped curry leaves, green chilies, salt, and mix well.
4
Add basella leaves
In the same pan, add basella leaves(bachalikura) along with leftover water of boiled dal and cook it for about 5 minutes.
5
Add boiled dal
Then add boiled dal and cook by adding salt in small quantities (to taste) till gravy loses its mushy consistency.
6
Serve it
Serve hot with rotis or rice.
Nutrition Label
Moolokiya dal
- Serving Size1 Small Cup (100 g)
- Calories99.7 kcal
- Carbs10.6 g
- Fiber3.9 g
- Sugar1.1 g
- Protein4.5 g
- Fat4.4 g
- Saturated fat0.8 g
- Mono unsaturated fat1.6 g
- Poly unsaturated fat1.5 g
- Cholesterol0.0 mg
- Sodium13.4 mg
Glycemic Index
30 Low
Low glycemic impact due to protein and fat and fiber slowing carbohydrate absorption.
How to flatten the spike
- Eat protein portions first before rice or bread
- The fiber content helps moderate blood sugar spikes
Compare & Substitute
| Nutrient | Moolokiya dal | Amaranth dal | Amaranth Parippu | Amaranth Paruppu |
|---|---|---|---|---|
| Calories | 99.7 kcal | 103.9 kcal | 103.9 kcal | 103.9 kcal |
| Carbs | 10.6 g | 10.7 g | 10.7 g | 10.7 g |
| Protein | 4.5 g | 5.2 g | 5.2 g | 5.2 g |
| Fat | 4.4 g | 4.5 g | 4.5 g | 4.5 g |
| Fiber | 3.9 g | 4.8 g | 4.8 g | 4.8 g |
| Sugar | 1.1 g | 1.2 g | 1.2 g | 1.2 g |
| Sodium | 13.4 mg | 12.2 mg | 12.2 mg | 12.2 mg |
| Cholesterol | 0 mg | 0 mg | 0 mg | 0 mg |
