Tasty Twist: South Indian Brinjal Dal Recipe

This vegetarian delicacy is a great source of protein and can be enjoyed with rice or flatbreads. Brinjal contains antioxidants and phytonutrients that may help reduce the risk of heart disease and improve overall heart health.

Ingredients:

• 1/2 cup brinjal (baingan / eggplant) cubes
• 1 tbsp tamarind (imli) pulp
• 1 tbsp freshly grated coconut
• 4 whole dry kashmiri red chillies, broken into pieces
• 3/4 cup soaked toovar (arhar) dal
• 1/2 tsp turmeric powder (haldi)
• salt to taste
• 1/2 cup finely chopped onions
• 1 tbsp coriander (dhania) powder
• salt to taste
• 1 tsp oil
• 1 tsp mustard seeds (rai / sarson)
• a pinch asafoetida (hing)
• 1/4 cup thinly sliced onions

Cooking Time:

40 mins

Method:

1. Dry roast the coconut and the red chilies in a broad non-stick pan on medium flame for 2 minutes while stirring continuously.
2. Cool slightly and blend it in a mixer to a smooth powder. Keep aside.
3. Combine the toovar dal, turmeric powder, salt, and 1¼ cups of water in a pressure cooker, mix well, and pressure cook for 3 whistles.
4. Allow the steam to escape before opening the lid.
5. Add the chopped onions, brinjal, and ¼ cup of water, mix well, and cook on a medium flame for 4 to 5 minutes, while stirring occasionally.
6. Add the prepared coconut-red chili mixture, tamarind pulp, coriander powder, ½ cup of water, and little salt, mix well and cook on a medium flame for 2 minutes. Keep aside.
7. For the tempering, heat the oil in a small non-stick pan and add the mustard seeds.
8. When the seeds crackle, add the asafoetida and the sliced onions and sauté on a medium flame for 2 minutes.
9. Add this tempering to the dal along with ¼ cup of water, mix well and cook on a medium flame for 1 minute, while stirring occasionally.
10. Serve hot.

Health Benefits:

One of the most significant health benefits of South Indian Brinjal Dal is its high fiber content. Fiber is essential for maintaining digestive health, reducing cholesterol levels, and promoting weight loss. The lentils used in the dish are also a rich source of protein, which is important for building and repairing tissues in the body.

In addition to fiber and protein, South Indian Brinjal Dal is also rich in antioxidants, vitamins, and minerals. Brinjals are an excellent source of vitamin C, vitamin K, and potassium, which are essential for maintaining healthy blood pressure levels and supporting heart health. Tamarind, another key ingredient in the dish, is also rich in antioxidants and has been shown to have anti-inflammatory properties.