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Varan-Bhat/ वरण - भात

Sunday, April 16, 2017 Shubhangi Kumbhar 0 Comments


             Varan bhat is a Maharashtrian style dal which tastes great with rice and chapattis. Healthy, gluten free and vegetarian recipe. I love to eat Varan bhat and lots of ghee. In Maharashtra Varan bhat is offered to the God as a naivedya, prasad or bhog along with other food. It is very comfort, nutritious and homemade food. This is made almost everyday in my kitchen. It taste amazing with ghee. Try it!!!


Preparation Time : 20 Minutes ; Cooking Time : 10 Minutes ;
Total Time : 30 Minutes.
Ingredients :
  1. Toor Dal / split pigeon peas ½  cup
  2. Green chillies 10 strips
  3. Garlic 6 cloves
  4. Tomato 1, chopped
  5. Coriander leaves ¼ cup, chopped
  6. Curry leaves
  7. Olive Oil 2 tbsp
  8. Cumin seeds 1 tsp
  9. Mustard seeds 1 tsp
  10. Turmeric powder 1 tsp
  11. Salt 1 tsp
  12. Asafoetida 1 pinch
  13. Water 2 cups

Recipe :
  1. In a pressure cooker, add water and washed split pigeon peas, ½ tsp turmeric powder, salt and chopped tomato. Cook  till 3-4 whistles. If using a pot to cook the lentils, cook till the lentils are soft.
  2. In a pan, add the olive oil. Heat it. Once hot add the mustard seeds, cumin seeds, asafoetida and curry leaves and cook till golden brown, now add grinded green chilies and garlic, turmeric ½ tsp, cook till tempered spices.
  3. Once it done add cooked lentils and cook on high flame till  boiling. Slow down the flame and cook for more 2 minutes. Garnish with cilantro/coriander leaves.
  4. Serve hot with rice and ghee. It's known as Varan - Bhat in Maharashtra. It taste amazing with ghee. Enjoy!!!




Calories
carbohydrates
Fats
Proteins
Vitamins
Minerals
Pigeon peas ½  cup (100 g)
343
63 g
D.F - 15 g
1.5 g
22 g
Vit.B6 - 15%
Potassium-39%
Calcium - 13%
Iron -28%
Magnesium - 45%
Salt 1tsp
-
-
-
-
-
Sodium -95%
Green Chillies 10 strips
5
1.25 g
0.05 g
0.23 g
Vit.A -2%
Vit.C - 36%
-
Olive oil. 2 tbsp
238
-
28 g
-
-
-
Coriander leaves 4g (¼ cup)
1
0.1g
-
0.1g
Vit.C-1%
Vit.A-5%
-
Asafoetida 1 pinch
4
1 g
-
-
-
-
Turmeric 1 tsp
8
1.4 g
0.2 g
0.2 g
Vit.C - 1%
Potassium - 1%
Iron - 4%
Magnesium - 1%
Cumin seeds 1tsp (2.1g)
8
0.9 g
o.5 g
0.4 g
-
calcium-2%
iron-7%
magnesium-2%
Mustard seeds 1 tsp (2g)
10
0.6 g
0.7 g
0.5 g
-
Iron - 1%
Magnesium - 1%
Garlic 6 cloves
26
6 g
-
1.2 g
Vit.B6 - 10%
Vit.C - 8%
Potassium -1%
Iron - 2%
Calcium - 2%Tom
Tomato 1
16
3.5 g
0.2 g
0.8 g
Vit. A - 15%
Vit. B6-5%
Vit. C - 20%
Potassium - 6%
Iron - 1%
Magnesium - 2%
Curry leaves 10 g
10
-
-
-
-
-

669 cal
77.75 g
31.15 g
25.43 g



Dietary Comments :
  • Calorie count based on a 2,000 calorie.
  • It makes 5 servings.
  • Complete recipe contains - 669 calories.
  • Per serving contains  133.8 calories, along with carbohydrates - 25.55 g, fats - 6.23 g, proteins - 5.08 g.
Rice - 1 cup cooked contains 204 Cal, 44 g carb, 0.44 g fats and 4.2 g proteins.
Health Benefits Of Pigeon Peas :
  • Pigeon pea is a good source of protein, dietary fiber, and various vitamins such as, thiamin, magnesium, phosphorus, potassium, copper, folate and manganese.
  • It is richest source of protein, Protein is essential for normal growth and development, as it is the building block of everything from cells and tissues to muscles and bones. Protein is also important for normal healing and regeneration of cells throughout the body.
  • It's high levels of folate, helps to prevent Anemia.
  • Weight loss - The dietary fiber and wealth of nutrients found in pigeon peas will keep you feeling full, increase the rate of your metabolism and not lead to weight gain.
  • Heart - Potassium reduces strain on the heart by lowering blood pressure, dietary fiber can help to balance cholesterol levels and prevent atherosclerosis. Combination of all this helps to maintain heart health.
  • Digestion - helps to improve digestion and lowering the occurrence of constipation, diarrhea and bloating.

Good Time To Eat :
            It is good to eat Varan bhat for lunch as well as for dinner.

Eat Healthy, Stay Healthy!
😊👌👍

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