Low Fat Varan Bhat
Elevate your comfort food game with this wholesome and heartwarming recipe for Low Fat Varan Bhat, a lighter twist on the classic Maharashtrian staple. This dish combines creamy toor dal (split pigeon peas) infused with bold flavors of garlic, cumin, and curry leaves, all gently tempered in just a hint of oil for a healthy, guilt-free indulgence. Paired with fluffy cooked rice, this nutritious meal is naturally high in plant-based protein, low in fat, and brimming with the earthy aroma of Indian spices. Ready in under 35 minutes, it's a quick and satisfying one-pot solution for busy weeknights. A squeeze of fresh lemon juice and a sprinkle of coriander leaves add a zesty, aromatic finish to this comforting dish, making it perfect for lunch, dinner, or meal prep. Serve it with papad or pickles for a complete, authentic experience!
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Ingredients
- 1 cup Toor dal (split pigeon peas)
- 3 cups Water
- 0.25 teaspoon Turmeric powder
- 0.5 teaspoon Salt
- 1 pinch Asafoetida (hing)
- 0.5 teaspoon Cumin seeds
- 2 pieces Garlic cloves, finely chopped
- 1 piece Green chili, slit
- 6 leaves Curry leaves
- 0.5 teaspoon Oil (preferably sunflower or canola oil)
- 2 cups Cooked rice
- 1 teaspoon Lemon juice
- 1 tablespoon Coriander leaves, finely chopped
Directions
Step 1
Wash the toor dal thoroughly under running water until the water runs clear.
Step 2
In a pressure cooker, add the washed toor dal, 3 cups of water, and turmeric powder. Cook for 3-4 whistles or until the dal is soft and well-cooked. Turn off the heat and allow the pressure to release naturally.
Step 3
Once the dal is cooked, mash it gently using the back of a ladle or whisk to create a smooth consistency. Add salt and mix well.
Step 4
In a small pan, heat 0.5 teaspoons of oil on low heat. Add cumin seeds and let them sizzle for a few seconds.
Step 5
Add the finely chopped garlic, green chili, and curry leaves to the oil. Sauté until the garlic turns golden brown but not burnt.
Step 6
Add a pinch of asafoetida to the pan and stir. Immediately pour this tempering over the cooked dal.
Step 7
Simmer the dal on low heat for 5 minutes to allow the flavors to meld together. If the dal is too thick, add a little water to adjust the consistency.
Step 8
Add lemon juice to the dal and stir well just before serving.
Step 9
Serve the varan (dal) hot over cooked rice (bhat) and garnish with freshly chopped coriander leaves. Optionally, serve with a side of pickles or papad for added flavor.
Nutrition Facts
| Serving size | (1343.6g) |
|---|
| Amount per serving | % Daily Value* |
|---|---|
| Calories | 1240.5 |
| Total Fat 7.0g | 0% |
| Saturated Fat 1.2g | 0% |
| Polyunsaturated Fat 0.0g | |
| Cholesterol 0mg | 0% |
| Sodium 1240.5mg | 0% |
| Total Carbohydrate 241.4g | 0% |
| Dietary Fiber 32.7g | 0% |
| Total Sugars 5.5g | |
| Protein 55.7g | 0% |
| Vitamin D 0IU | 0% |
| Calcium 239.1mg | 0% |
| Iron 14.3mg | 0% |
| Potassium 3061.8mg | 0% |
Source of Calories