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Soak chana dal
Mix the two dals, wash and soak in four cups of water for an hour. Drain.
- Serving Size 1 Small Cup (100 g)
- Calories123.5 kcal
- Carbs13.0 g (52.0 kcal)
- Protein5.3 g (21.1 kcal)
- Fats5.6 g (50.4 kcal)
Sole ki paruppu recipe
Sole ki paruppu/Chole ki dal is a good source of potassium, dietary fiber, protein, vitamin B5, magnesium, vitamin D, copper, selenium beta carotene, lutein, and manganese. It helps lower the risk of heart disease and strengthen bones.
Cooking time: 15 minutes
Serves: 3 persons
Ingredients
Tomatoes raw
50 Grams
Ghee clarified butter
1 Table Spoon
Bengal gram dal
30 Grams
Black gram dal
30 Grams
Chillies green - all varieties
5 Grams
Coriander leaves
30 Grams
Ginger fresh
5 Grams
Onion small
50 Grams
Cumin seeds
0.5 Tea Spoon
Turmeric powder
1 Tea Spoon
Salt
0.5 Tea Spoon
Water
100 Milliliter
Red chilli powder
1 Tea Spoon
Instructions
1
2
Cook the dals
Place soaked dals in a pan with four cups of water, salt to taste, turmeric powder, half of the ginger, and green chilies. Cover and cook on low heat till the dals are tender. Stir well with a ladle to make a homogeneous mixture of the dals without mashing them.
3
Add spices
Heat ghee and butter in a pan. Add cumin seeds, remaining green chilies, and ginger. Stir and add onion and sauté till onion turns light brown. Add tomatoes and sauté till the tomatoes soften. Add red chili powder and sauté for half a minute. Add the tempering to the dal and mix.
4
Simmer and serve
Simmer for a few minutes and serve hot garnished with coriander leaves.
Nutrition Label
Sole ki paruppu
- Serving Size1 Small Cup (100 g)
- Calories123.5 kcal
- Carbs13.0 g
- Fiber4.4 g
- Sugar1.5 g
- Protein5.3 g
- Fat5.6 g
- Saturated fat3.0 g
- Mono unsaturated fat1.5 g
- Poly unsaturated fat0.6 g
- Cholesterol11.6 mg
- Sodium308.1 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 | Sole ki paruppu | Amritsari paruppu | Dal amritsari | Aloo upma sabzi |
|---|---|---|---|---|
| Calories | 123.5 kcal | 125.5 kcal | 125.5 kcal | 216.4 kcal |
| Carbs | 13 g | 10.5 g | 10.5 g | 25.7 g |
| Protein | 5.3 g | 4 g | 4 g | 5.8 g |
| Fat | 5.6 g | 7.5 g | 7.5 g | 10 g |
| Fiber | 4.4 g | 4.1 g | 4.1 g | 9.7 g |
| Sugar | 1.5 g | 1.3 g | 1.3 g | 1.4 g |
| Sodium | 308.1 mg | 220.6 mg | 220.6 mg | 297.7 mg |
| Cholesterol | 11.6 mg | 16.5 mg | 16.5 mg | 1.4 mg |
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