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Soak the dal and chop vegetables
Wash the dal until water comes clean and soak in water for 1 hour. Meanwhile, chop tomatoes.
- Serving Size 1 Small Cup (100 g)
- Calories125.9 kcal
- Carbs17.4 g (69.7 kcal)
- Protein4.3 g (17.1 kcal)
- Fats4.4 g (39.2 kcal)
Puli Paruppu recipe
Puli Paruppu is a good source of potassium, dietary fiber, vitamin E, copper, manganese, beta carotene, lutein, and an excellent source of vitamin D. It helps strengthen bones and boost immunity.
Cooking time: 15 minutes
Serves: 4 persons
Ingredients
Red gram dal
60 Grams
Tomato ripe local
50 Grams
Tamarind pulp
50 Milliliter
Chillies green - all varieties
10 Grams
Coriander leaves
10 Grams
Curry leaves
10 Grams
Cumin seeds
2.5 Grams
Turmeric powder
2.5 Grams
Mustard seeds
2.5 Grams
Rice bran oil
1 Table Spoon
Salt
2.5 Grams
Water
200 Milliliter
Ginger garlic paste
0.5 Tea Spoon
Red chilli powder
1 Tea Spoon
Instructions
1
2
Pressure cook dal with vegetables and spices
Now, transfer the dal into a pressure cooker. Add water, ginger garlic paste, tomatoes, green chillies, turmeric powder, red chilli powder, salt and curry leaves. Pressure cook to 4 whistles. Mash the dal and to it add tamarind pulp and let it simmer for 10-15 minutes.
3
Top with tempering and serve
Heat oil in a deep shallow pan. Add mustard seeds and saute until they start to splutter. Mix in cumin seeds and curry leaves. Mix this tempering in the dal. Garnish with chopped coriander leaves. Transfer dal into serving bowls and serve.
Nutrition Label
Puli Paruppu
- Serving Size1 Small Cup (100 g)
- Calories125.9 kcal
- Carbs17.4 g
- Fiber3.5 g
- Sugar6.8 g
- Protein4.3 g
- Fat4.4 g
- Saturated fat0.8 g
- Mono unsaturated fat1.6 g
- Poly unsaturated fat1.5 g
- Cholesterol0.0 mg
- Sodium241.9 mg
Also Known As
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 | Puli Paruppu | Katti paruppu | Khatti dal | Soyabean dal |
|---|---|---|---|---|
| Calories | 125.9 kcal | 110.9 kcal | 110.9 kcal | 85.7 kcal |
| Carbs | 17.4 g | 15 g | 15 g | 9.1 g |
| Protein | 4.3 g | 4.7 g | 4.7 g | 3.6 g |
| Fat | 4.4 g | 3.6 g | 3.6 g | 3.9 g |
| Fiber | 3.5 g | 4.4 g | 4.4 g | 4 g |
| Sugar | 6.8 g | 4.4 g | 4.4 g | 4 g |
| Sodium | 241.9 mg | 241.2 mg | 241.2 mg | 228.7 mg |
| Cholesterol | 0 mg | 0 mg | 0 mg | 0 mg |
