Did you know? Just 100 grams of lentils provides 45% of your daily iron needs!
Iron plays a integral role in the formation of hemoglobin in blood and myoglobin in the muscles, both of which carry oxygen to the cells.
That is why fatigue and tiredness are usually the first symptoms people notice when they are low in iron. For vegetarians, getting enough iron, is particularly challenging. Regularly including lentils in your diet can help boost your iron intake. (As per www.lentils.org )
Lentils are a cheap and easily available source of iron. It's easy ad quick to cook and goes well as a main or a side dish with both vegetarian and non-vegetarian cuisines.
I chose 'Mixed Dal' because it contains four different varieties of Dals (Lentils) and tastes delicious.
It is extremely easy to make and not to mention that it requires all those spices and other ingredients which are readily available in our homes.
Now presenting you the recipe of Mixed Dal - A nutritious dish, rich, not just in iron but also other minerals and vitamins necessary for the health development of our body.
Preparation Time: 10 minutes
Cooking Time: 15- 20 minutes
Serves : 4
Moong Dal (Split yellow lentils) - 1 Tbsp
Masoor Dal (Split Red Lentils) - 1 Tbsp
Urad Dal (Split Black Lentils) -1 Tbsp
Chana Dal (Split Bengal Gram) - 1 Tbsp
Turmeric - 1/2 Tsp
Red chilly powder -1/4th Tsp
Garam Masala - 1/2 Tsp
Coriander powder - 1 Tsp
Salt - To taste
Ginger gastric paste - 1 Tsp
Onion( Finely chopped) - 1 cup ( 1/2 cup fried for garnishing)
Ghee - 1 Tbsp
Coriander leaves - Few for garnishing
1) Wash and soak all the lentils, either separately or together for about 45 minutes to one hour. ( If you are in a hurry then you can soak then in warm water for 15 minutes) This will reduce the cooking time.
2) In a pressure cooker, add all the four lentils, ghee, spices like turmeric, red chilly powder, garam masala, salt, coriander powder, finely chopped onions and ginger garlic paste. Also add 2 cups of water. Give it a stir to mix everything properly.
3) Now cook until 3 whistles and then on simmer for 5 minutes.
4) Switch off the flame and open the lid only when steam has completely escaped.
5) In a small pan, add about 1Tbsp of ghee and then add half a cup of finely chopped onions. Cook until golden brown.
6) Dish out the cooked Mixed lentils in a bowl and garnish with crisp onions and finely chopped green coriander leaves.
7) Your iron rich, nutritious dal is ready. Serve hot with naan or roti.
Iron : All lentils contain about 7.5 mg/ 100 grams
Besides being rich in Iron, they also contain nutrients like protein, carbohydrates, fibers, folic acid, calcium, sodium , Potassium and Zinc. Also Vitamins like A, B3, C.
So, when are you cooking Mixed Dal at your home?
If you want to know more about problems and health issues due to deficiency of iron, check out http://www.livogen.in/iron-chef/