Today is World Pulses Day and India is a country with abundant pulses. With so many regional variations, there are a variety of delicious recipes for these edible seeds of legume plants. Here are a few to try out.
As of 2016, February 10 is celebrated as World Pulses Day. This day was declared so by the United Nations General Assembly. In India, the day holds a special significance given the fact that pulses serve a dual purpose for Indian farmers. On the one hand, they can consume pulses for nutrition, and on the other, they can sell them for economic security.
The theme this year is “Pulses: Bringing diversity to agrifood systems”. Pulses include foods like lentils, chickpeas, beans and peas. As crops, these foods go a long way in maintaining soil fertility and reducing the carbon footprint.
Their nutritional, agricultural and environmental benefits aside, pulses cooked the Indian way are a great way to add flavour to one’s plate. Here are five recipes from rural India that are not just healthy, but flavourful too.
A piquant dish of vegetables and lentils (a type of pulse).
Ingredients: ¾ cup arhar dal, 150 gms red pumpkin, 2 medium brinjals, 1 green banana, 150 gms green papaya, 1 medium potato, 2 tsp freshly grated coconut, 1 tsp pancha phutana (a mixture of cumin seeds, fennel seeds, fenugreek seeds, mustard and nigella seeds), 4 dry red chillies, 1 tbsp ginger paste, 2 tbsp cumin seeds, 2 tbsp red chilli powder, turmeric powder, 1 tbsp ghee, ½ tsp sugar and salt to taste.
Method: In a pan, roast the cumin and chillies. Grind them to a powder and set aside. In a pressure cooker, add all the vegetables (chopped) and cook for ten minutes without a whistle. To the cooker add the arhar dal, salt, ginger and turmeric powder. Cook this mixture for two whistles. In a small pan, heat the ghee and add the pancha phutana and 2 dried red chillies to it. After the seeds begin to crackle, add them with the hot ghee and chillies to the mixture in the cooker. Sprinkle some roasted cumin and chilli powder on top of the lentil-vegetable mixture and garnish with grated coconut and coriander leaves before serving.
Also Read: Delicious traditional Odia recipes that you must try
Besan (garbanzo bean flour) dumplings in a spiced yogurt gravy.
Ingredients:
Gatta: 200 gms besan (garbanzo bean flour), ½ tsp cumin seeds, pinch of asafoetida powder, ¼ cup curd, ¼ tsp baking soda, ½ tsp fennel seeds coarsely ground, ½ tsp salt, ½ tsp red chilli powder, 4 cloves (laung), 4 whole black peppercorns and 3 tbsp oil.
Curry: 1 cup sour curd, 2 medium-sized onions, 5 garlic pods, 1 inch piece ginger, 2 green chillies, 1 tsp coriander powder, 1/2 tsp cumin seeds, 1/2 tsp red chili powder, 1 tsp salt, 1/4 tsp garam masala, 1/4 tsp crushed fenugreek leaves and 2 tbsp ghee.
Method:
The gatta: Mix the besan, cumin seeds, fennel seeds, salt, chilli powder, asafoetida, cloves (ground), black peppercorns, baking soda and oil. Then add the curd and mix well.
Adding a little water to this mixture, prepare a stiff dough. Divide the dough into 6 or 7 cylindrical tubes, ½ an inch in width and about 4 inches in length.
To 4 cups of boiling water, add these cylindrical tubes and cook for 15 minutes till the tubes are cooked to their centre. Once done, remove from the water and cut the cylinders into 1-inch pieces.
Reserve the boiled water for the gravy.
The curry: Prepare a paste with onions, green chilies, garlic and ginger. Then whisk the curd smooth with a beater. Add ghee to a pan and sprinkle with cumin seeds after which the paste of the onions can be added. After the paste turns brown, add dry spices like turmeric, cumin, coriander powder and garam masala. After two minutes, lower the flame and whisk in the beaten curd. Continue cooking this mixture till the oil separates. At this point you may add some of the water reserved during the preparation of the gatta. Boil the gravy, and add the gatta pieces till the flavours permeate the dumplings.
Serve in a bowl garnished with coriander leaves.
A delectable dal-and-rice pancake
Ingredients: 1 cup rice, ¾ cup chana dal, water as required, salt and cooking oil.
Method: Soak the rice and chana dal together for 4 to 5 hours. Drain the water and grind the mixture into a paste using a little fresh water. Once the paste is smooth and of a dosa-like consistency, add some salt. To a warm tawa, add a little oil, and then with a ladle spread the batter to make a pancake. Cook till golden brown on one side, and then flip. Remove from the fire once done on the other side.
Also Read: Food as medicine in Kumaoni cuisine
A steamed snack that’s high in protein.
Ingredients: 1 cup rice, 1 cup urad dal, 1 cup yellow moong daal, 3 cups sour buttermilk, 2 green chillies crushed fine, 1/4 tsp ginger grated fine, 1/2 tsp oil, 3 pinches red chilli powder, 1/2 tbsp coriander finely chopped and salt
Method: After mixing the rice and dals, wash them and drain on a dry cloth for a few hours. After the grains are absolutely dry, grind to coarse flour in a grinder. Store in a dry container and use this mixture to prepare the Khaman when required.
To make the khaman, add the buttermilk to one cup of this flour. Set aside for 4 to 5 hours. Dissolve some soda bicarbonate in oil, and add to the batter. Mix all the ingredients other than the chilli powder and coriander. Pour onto a 6-inch diameter plate and steam this mixture till it sets into a cake. Poke a stick to check for doneness at the centre. Sprinkle the chilli powder and chopped coriander on top and steam for another two minutes.
Cut into diamond-shaped pieces and serve with a dip of choice.
A healthy choice for those with a sweet tooth.
Ingredients: 1 cup besan, 1 1/2 cups sugar, 2 cups ghee (clarified butter), 3/4 cup water and 2 tbsp sugar, to garnish.
Method: Melt the ghee and sift in the besan, mix well to ensure there are no lumps. In a heavy vessel, heat the water and add the sugar. Boil the sugar water till it’s of a one-string consistency. You can begin checking this when the water starts frothing. Once the sugar water is of the desired consistency, pour in the besan and ghee batter, mixing it continuously. Next, grease a plate with ghee. At this point, the besan and sugar syrup mixture should begin fluffing up. Take it off the stove, and pour the mixture onto the plate. Pour some sugar on top of the cooling mixture. Five minutes later, carve diamond shapes with a greased knife on the mixture. When it is completely cooled, use the knife to cut the diamonds into individual pieces, and store them in an air-tight container.
Also Read: How many of these lesser-known local greens have you tried?
The lead image on top depicts pulses being sold in the Indian market. (Photo courtesy Wikimedia Commons).
