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Simmer the dal and serve
Cover and simmer for 10 minutes or until flavors are absorbed. Now add chopped coriander and mix well. Finally, enjoy cholar dal with roti or rice.
- Serving Size 1 Small Cup (100 g)
- Calories192.8 kcal
- Carbs15.9 g (63.7 kcal)
- Protein6.5 g (25.9 kcal)
- Fats11.5 g (103.2 kcal)
Solar paruppu recipe
Solar paruppu/Cholar dal is a good source of protein, dietary fiber, potassium, lutein, vitamin B5, vitamin E, phosphorus, magnesium, iron, copper, selenium, and an excellent source of manganese, vitamin D. It helps lower the risk of heart disease and strengthen bones.
Cooking time: 10 minutes
Serves: 3 persons
Ingredients
Ghee clarified butter
1 Tea Spoon
Black gram dal
60 Grams
Raisins dried golden
10 Grams
Coriander leaves
20 Grams
Cardamom green
2 Grams
Turmeric powder
0.5 Tea Spoon
Cashew nut
15 Grams
Coconut kernel fresh
15 Grams
Rice bran oil
1 Table Spoon
Salt
0.5 Grams
Water
150 Milliliter
Ginger garlic paste
1 Tea Spoon
Garam masala powder
0.5 Tea Spoon
Cumin powder
0.5 Tea Spoon
Red chilli powder
0.5 Tea Spoon
Bay leaves
2 Grams
Coriander powder
0.5 Tea Spoon
Instructions
1
2
Pressure cook dal
In a large bowl take bengal gram dal and soak in enough water for 3 hours. Drain off the water and transfer to a pressure cooker, add water , turmeric and cook until dal is soft
3
Add spices
In a large kadai, heat oil, raisins, chopped coconut, cashewsand shallow fry them.Drain excess oil and transfer to a plate. Now add bay leaf, cloves, cinnamon, cardamom, ginger, garlic, dry red chili and saute for few seconds.
4
Cook dal with spices
Now add cooked dal, fried coconut, raisins, cashew, all the spices mix well and cook for 5-6 minutes by adding water.
Nutrition Label
Solar paruppu
- Serving Size1 Small Cup (100 g)
- Calories192.8 kcal
- Carbs15.9 g
- Fiber5.1 g
- Sugar2.5 g
- Protein6.5 g
- Fat11.5 g
- Saturated fat3.8 g
- Mono unsaturated fat4.1 g
- Poly unsaturated fat2.4 g
- Cholesterol4.1 mg
- Sodium72.7 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 | Solar paruppu | Black gram dal | Kala Dal | Udid Dal |
|---|---|---|---|---|
| Calories | 192.8 kcal | 94.2 kcal | 94.2 kcal | 94.2 kcal |
| Carbs | 15.9 g | 10.6 g | 10.6 g | 10.6 g |
| Protein | 6.5 g | 4 g | 4 g | 4 g |
| Fat | 11.5 g | 4 g | 4 g | 4 g |
| Fiber | 5.1 g | 3.7 g | 3.7 g | 3.7 g |
| Sugar | 2.5 g | 1.7 g | 1.7 g | 1.7 g |
| Sodium | 72.7 mg | 51.4 mg | 51.4 mg | 51.4 mg |
| Cholesterol | 4.1 mg | 8.3 mg | 8.3 mg | 8.3 mg |
