Directions:
- Put the lentils in a colander or bowl and wash under atlast 10-12 changes of water to get rid of small dirt pieces that are packed alongwith lentils. You may need to wash less depending on how clean the lentil packet is.
- Soak the lentils in a bowl of clean water for an hour.
- Pour 2 cups water in a microwave-safe(and microwave proof) bowl.
- Add the drained lentils.
- Microwave for 7 minutes on HIGH power level.
- Drain water and refresh the lentils in three changes of cold water.
- Add water to the lentils until it is about an inch over the level of lentils in the bowl.
- Cover with a clingfilm wrap and microwave for 7 minutes on HIGH power level.
- Uncover, drain the scum floating on top and microwave for 10 minutes, uncovered.
- Allow to stand for 10 minutes.
- Whisk on low speed using an electric beater or use a spoon and mash the lentils.
- If they do not mash easily, add 2 cups water and microwave on HIGH power level for 5 minutes. Keep aside and mash when desired.
- For seasoning, you may use a teaspoons each of mustard seeds, cumin seeds, fenugreek seeds, 1/2 teaspoons asafoetida powder(hing), few curry leaves, a tomato(chopped), 1/4 cup of tamarind juice and some fresh corriander leaves as a garnish.
Nutrition Facts
| Amount Per 1 Serving | |||
| Calories | 169.44 Kcal (709 kJ) | ||
| Calories from fat | 4.32 Kcal | ||
| % Daily Value* | |||
| Total Fat | 0.48g | 1% | |
|---|---|---|---|
| Sodium | 9.99mg | 0% | |
| Potassium | 458.4mg | 10% | |
| Total Carbs | 28.8g | 10% | |
| Sugars | 0.96g | 4% | |
| Dietary Fiber | 14.88g | 60% | |
| Protein | 12.48g | 25% | |
| Vitamin C | 1.9mg | 3% | |
| Iron | 3.8mg | 21% | |
| Calcium | 62.4mg | 6% | |
| Amount Per 100 g | |||
| Calories | 41.99 Kcal (176 kJ) | ||
| Calories from fat | 1.07 Kcal | ||
| % Daily Value* | |||
| Total Fat | 0.12g | 1% | |
|---|---|---|---|
| Sodium | 2.48mg | 0% | |
| Potassium | 113.61mg | 10% | |
| Total Carbs | 7.14g | 10% | |
| Sugars | 0.24g | 4% | |
| Dietary Fiber | 3.69g | 60% | |
| Protein | 3.09g | 25% | |
| Vitamin C | 0.5mg | 3% | |
| Iron | 1mg | 21% | |
| Calcium | 15.5mg | 6% | |
* Percent Daily Values are based on a 2000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
Find out how many calories should you eat.
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