Usal Recipe

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Ingredients:

Serving

1 cup green lentil, cooked ( moong beans)
1 medium onion, finely chopped
1 -2 cm gingerroot, grated
3 garlic cloves, minced
1 -2 medium tomato, chopped
1 tsp cumin seed
1 green chili, chopped (optional)
1 tsp cayenne pepper (optional)
1 tsp coriander powder
1 pinch turmeric powder
1/2 tsp cumin powder
1 cup water
lemon juice , as required
3 tbsp fresh cilantro, chopped, to garnish
2 tsp oil

Directions:

Do not discard the water in which the moong beans were cooking.
Heat 2 tsps. of oil in a pot on low flame.
Add cumin seeds and green chilli.
Allow to splatter. Once the seeds stop splattering and the green chilli seeds stop popping, add ginger, garlic and onions.
Stir-fry on medium heat until the onions are pinkish in colour and transparent in appearance.
Add tomato/tomatoes and saute for 3-4 minutes.
Fold in the spices and stir-fry for 2 minutes.
Add moong beans and a cup of water.
Stir in salt to taste and allow to simmer for 10-15 minutes.
Garnish with cilantro, drizzle some lemon juice and 2 tsps. oil and serve.
Enjoy!

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Nutrition Facts

Per Serving Per 100 g

Amount Per 1 Serving
Calories	219.06 Kcal (917 kJ)
Calories from fat	45.68 Kcal
		% Daily Value*
Total Fat	5.08g	8%
Sodium	17.27mg	1%
Potassium	823.58mg	18%
Total Carbs	33.41g	11%
Sugars	8.27g	33%
Dietary Fiber	10.97g	44%
Protein	11.58g	23%
Vitamin C	77.5mg	129%
Iron	4.6mg	25%
Calcium	84.9mg	8%

Amount Per 100 g
Calories	54.83 Kcal (230 kJ)
Calories from fat	11.43 Kcal
		% Daily Value*
Total Fat	1.27g	8%
Sodium	4.32mg	1%
Potassium	206.14mg	18%
Total Carbs	8.36g	11%
Sugars	2.07g	33%
Dietary Fiber	2.74g	44%
Protein	2.9g	23%
Vitamin C	19.4mg	129%
Iron	1.1mg	25%
Calcium	21.3mg	8%

* 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.

Tastes

salty
savory
bitter
sweet

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