February 10 has been designated as World Pulses Day by the United Nations. It is being celebrated as such since 2019. The occasion is used to heighten public awareness of the nutritional benefits of pulses like chickpeas, dry beans, lentils, dry peas and lupins.
Several staple dishes across the world feature pulses. Hummus, the dip made of chickpeas which forms a part of Middle Eastern cuisine, the baked navy beans which are a favourite component of the traditional full English breakfast, and the dals which are a ubiquitous part of Indian meals, are all globally popular pulse-based dishes. Pulses are packed with nutrients and are an ideal source of protein in the absence of, or as an alternative to meat. Interestingly, pulses are also low in fat and rich in soluble fibre, which can lower cholesterol and help control blood sugar levels. Many global health organisations recommend pulses in the diets for diabetics and patients with heart conditions. Pulses have also been shown to help combat obesity.
Food blogger Stuti Prasad, a law graduate, shows us how to rustle up some delicious recipes using pulses.
Sattu Pav Buns
This is a very filling and easy snack to make. Sattu is a very filling flour.
Ingredients:
l 1 cup sattu / roasted chana flour
l 3 cups maida
l 1 tsp rock salt
l 2 tsp sugar
l ½ tsp nutritional yeast
l 2 tsp vegetable oil
l 1 medium onion
l 1 tsp ginger powder
l 2 tsp mustard oil
l 1 tsp red chilli pickle masala or 2 tsp lemon juice
l 1tsp oat milk
l 250 ml water
Method:
For the Sattu Masala:
Mix sattu flour with salt, onions, ginger powder, mustard oil, red chilli pickle masala or lemon juice.
For the dough:
l Mix the maida, vegetable oil, salt, sugar and yeast together with water to form a dough and let it rise and become soft.
l Pull small balls from the dough, and make deep depressions in them. Fill these depressions with the sattu mix.
l Bring the edges of the depression together, and seal into small round balls.
l Dab the pav buns with oat milk before placing in the oven.
l Bake for 30 minutes (10-10-10) until the crust becomes light pink.
l Remove and cool. Place a damp cloth on the buns to make them soft.
l Serve.
Almond Chilli Dal Dip
This is a fusion dish of Western and Indian cuisines. It can be used as a dip for snacks and salads.
Ingredients:
l 1 cup roasted almonds (dry) or almond butter
l ½ cup boiled toor dal
l 3 tsp lemon Juice
l 2 tsp rock salt
l 2 dates
l 1 inch fresh ginger
l 1 cloves garlic
l 1 green chilli
l 1 tsp soy sauce
l 1 cup water
Method:
l Blitz all the ingredients together in a blender and serve.
Dal Pittha with Yam Chutney
Dal Pittha is a traditional Bihari dish of wheat wraps with a chana dal filling.
Ingredients:
For the dal masala:
l 1 cup soaked chana dal
l 3 cloves garlic
l 2 green chilli
l 1 tsp cumin powder
l 1tsp Rock Salt
For the wheat dough
l 1 tsp rock salt
l 1 tsp vegetable oil
l 2 cups wheat flour
Method:
l Make the dal masala by grinding the ingredients together.
l Mix the wheat flour, salt and oil with water to form a soft dough.
l Divide dough into small balls, roll out into discs.
l Fill with dal stuffing.
l Seal the edges of the discs together with water.
l Steam for 10 minutes.
l Insert a toothpick to check if they are cooked (the toothpick should come out clean).
l Serve hot
For the Yam Chutney
Ingredients:
l 2 cups boiled and mashed yam
l 2 tsp lemon juice
l Half an inch of ginger
l 2 green chillies
l 2 tsp rock salt
l2 tsp mustard oil
Method:
Blend all the
ingredients
together.
Roasted Moong Dal & Kale Tikkis
This is a simple tikki with a modern twist. It has a unique flavour.
Ingredients:
l 1 cup moong dal soaked and ground to paste or boiled moong dal
l 1 medium onion
l 3 cloves garlic
l Half inch piece of ginger
l 1 tsp cumin seeds
l 3 tsp vegetable oil
l ½ cup kale leaves
l ¼ cup oregano leaves
l 2 tsp rock salt
l 1 tsp coriander powder
l2 tsp amchur powder
l 2 cups breadcrumbs
l ¼ cup binding ingredient like flour
Method:
l Add oil, cumin seeds, ginger and garlic to a hot pan.
l Add onions and let them turn golden brown.
l Add the moong dal paste to the pan. Let it cook for 10 minutes on medium flame.
l Add the kale leaves and oregano leaves.
l Add rock salt, coriander powder and amchur powder. Let it cook on medium flame for 15 minutes.
l Remove from fire. Add flour or cornflour or any other binding agent.
l Make small tikki balls and roll them in breadcrumbs.
l Place the tikkis in an Air fryer and cook for 15 minutes at 180 degrees.
l Serve.
