অড়হর ডাল / Pigeon Pea.
ডাল / Dhal
/ Dal
Dal (also spelled daal or dhal; pronunciation: [d̪aːl]) is a term
in the Indian subcontinent for dried, split pulses (that is, lentils, peas, and
beans). The term is also used for various soups prepared from these pulses.
These pulses are among the most important staple foods in SAARC countries, and
form an important part of Indian, Nepalese, and Pakistani, Sri Lankan and
Bangladeshi cuisines. Differen types of Dal listed below:
1. খেসারি ডাল/Grass pea
2. মসুর ডাল / Lentil
3. মাষকলাই ডাল /Mashkelai ḍal Vigna mungo
4. মুগ ডাল / Mug daal Mung
Bean
5. সোনামুগ ডাল / Yellow
Split Mung
6. সবুজমুগ ডাল / Green Moong
7. মটর ডাল / Green Pea
8. ছোলা ডাল / Chickpea
9. অড়হর ডাল / Pigeon Pea
অড়হর ডাল / Pigeon Pea.
The pigeon pea (Cajanus Cajan) is a perennial legume from the
family Fabaceae. Since its domestication in India at least 3,500 years ago, its
seeds have become a common food grain in Asia, Africa, and Latin America. It is
consumed on a large scale mainly in south Asia and is a major source of protein
for the population of this subcontinent.
Nutrition Facts of অড়হর ডাল/Split
Red gram
Amount per Serving 100
g
Calories 343
% Daily Value
Total Fat 1.5g 2 %
Saturated Fat 0.3g 2 %
Sodium 17mg 1 %
Total Carbohydrate 63g 21 %
Dietary Fiber 15g 60 %
Protein 22g 44 %
Vitamin A 1
%
Vitamin C 0
%
Calcium 13
%
Iron 29
%
**Daily values are based on 2000 calorie diet.
Health Benefits of অড়হর ডাল/
Pigeon pea
A yellow coloured lentil flat on one side, oblong in shape, used
widely in Indian cooking. Pigeon pea is commonly known as arhar dal or split
toor (tuvar) dal. It has its
They are a nutrient-rich addition to rice or a variety of other
foods and can supplement your diet with protein, fiber, vitamins and minerals.
Calories, Fat, Protein and Fiber. Green pigeon peas are moderate
in calories and high in nutrients.
B-complex Vitamins.
Vitamins C and K.
Essential Mineral Benefits.
Blood Pressure: One of the key minerals found in pigeon peas is
potassium, and while this element plays a number of roles in the body, it is
perhaps best known as a vasodilator, able to reduce the constriction of blood
vessels and thereby lower blood pressure. For those suffering from hypertension
or at high risk of cardiovascular disease, adding pigeon peas to your daily or
weekly diet is a wise move.
Growth and Development: The reason
that pigeon peas have become such an irreplaceable part of the diet in many parts
of the world is their densely packed protein content. A single cup of cooked
pigeon peas contains 11 grams 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.
Anemia Prevention: The
incredibly high levels of folate found in pigeon peas play a dual role within
the body. First of all, folate deficiency is closely linked to anemia and
certain neural tube defects in unborn children. Anemia is a very common
affliction in tropical and developing countries, which makes pigeon peas all
the more important. A single cup of pigeon peas provides
Anti-inflammatory Activity: Every part
of the pigeon pea plant has been used in some form to cure inflammatory issues,
including the leaves, seeds and peas themselves. The organic compounds found in
pigeon peas can quickly reduce swelling and inflammation throughout the body.
More specifically, a paste made from mashed pigeon peas is a popular
traditional medicine for piles, commonly known as hemorrhoids.
Weight Loss Efforts: Despite
being loaded with nutrients, pigeon peas are moderate in terms of calories and
very low in saturated fats and cholesterol. One of the problems with any diet
is the feeling of hunger between those small, conscientious meals. 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. In fact, most
of the nutrients in pigeon peas convert to usable energy than storable fat.
Energy Boost: As mentioned above, the energy
conversion of pigeon peas to energy is impressive, to say the least, and this
is mainly thanks to the presence of B vitamins in these legumes. Niacin and
riboflavin actively promote the metabolism of carbohydrates by the body, and
prevent the storage of fat, thus boosting overall energy levels without packing
on any pounds. This is ideal for people who live in arid climates, work
physically demanding jobs, or deal with unusual climates that deplete energy
quickly.
Immune System Aid: Sometimes
raw is better when it comes to maintaining nutrients, and when it comes to
vitamin C levels in these legumes, it is a smarter choice to chew on the raw
green peas. The vitamin C content drops by nearly 25% once you cook the peas,
so if you need a boost for your immune system, keep them uncooked! Vitamin C
can stimulate the production of white blood cells and acts as an antioxidant in
the body, thus promoting overall wellness and strong immunity.
Heart Health: The combination of potassium,
dietary fiber and low levels of cholesterol all make pigeon peas a great choice
for maintaining heart health. Potassium reduces strain on the heart by lowering
blood pressure, dietary fiber can help to balance cholesterol levels and
prevent atherosclerosis. By still delivering essential nutrients without unbalancing
overall cholesterol with saturated fats, your heart will thank you!
Digestive Issues: Like many
legumes, pigeon peas are a rich source of dietary fiber, which is well known to
improve digestion. Fiber can bulk up stool and promote more regular bowel
movements, thus reducing strain and inflammation, and lowering the occurrence
of constipation, bloating, cramping and diarrhea. Furthermore, fiber can
improve the efficiency with which the gut absorbs nutrients, meaning that you
get more out of your food!
অড়হর ডাল/Pigeon pea Recipe, Bangladeshi
Traditional Curry Pigeon Peas Recipe
Ingrdient:
3 cups pigeon peas (shelled)
1/2 teaspoon salt
1/4 teaspoon black pepper
1/2 medium onion diced
4 cloves garlic crushed
2 tablespoon vegetable oil
1/4 scotch bonnet pepper
1.5 tablespoon curry powder
2 small potatoes
2 cups water
2 Bilati Dhone pata
Method
Heat the oil in a deep saucepan on medium heat. Add the diced
onion and garlic, turn the heat down to low and cook for 3 minutes. With the
heat still on low, add the curry powder and stir well. Let that toast for about
3 minutes. It will cook the raw taste of the curry off and waken up the spices
which make up the curry.
Now add the diced pepper and give it a quick stir.
Rinse and drain the pigeon peas then add it to the pot at this
point. Turn up the heat, add the water, diced tania, salt, black pepper and
shado beni. Bring to boil, then reduce to a simmer and cook for about 35-40
minutes with the lid slightly ajar. If you’re using canned pigeon peas, cook
for about 1/2 hr.
As the peas cook your kitchen will have that wicked scent of a
good vegetable curry and do remember to stir it occasionally. The gravy will
start to thicken up and if it’s till a bit thin, using the back of your spoon
you can crush some of the now cooked peas to help thicken the gravy. Taste for
salt and adjust accordingly.You can also turn up the heat to burn off any extra
liquid.
Dish is ready!
Coconut Shrimp Curry Recipe
Ingredients:
coconut or canola oil
1 shallot, thinly sliced
1 garlic clove, finely diced
1 tablespoon curry powder
1 cup potatoes, diced into small cubes
1 small can coconut milk (about 6-8 ounces)
1 can of milk (use the empty coconut milk can to measure)
8 ounces shrimp, peeled and deveined
1 medium tomato, diced
1 tablespoon tomato paste
1 tablespoon honey or sugar
1-2 teaspoons chili powder, or to taste
3/4 cup frozen peas
salt and pepper, to taste
Method:
In a large pan, heat oil and add curry powder, cook for about two
minutes. Stir in garlic and shallot and cook for a minute. Mix in potatoes,
then stir together with coconut milk and regular milk. Add shrimp, tomatoes,
tomato paste, honey and chili powder. Cover and simmer for about 30 minutes,
stirring occasionally.
Add frozen peas and cook for a few more minutes. Season with salt
and pepper to taste. Serve with basmati or brown rice.
Cumin-Scented Pigeon Peas with Mango
Ingredients:
2 cups split pigeon peas (toor dal) – or try split yellow peas
2 medium-sized firm, ripe mangoes, peeled and coarsely chopped
(around 1.5 cups)
1 recipe or 4 tbsp Sesame-Flavoured Blend with Peanuts and Coconut
(see below)
2 tsp salt
1 tsp ground turmeric
20-24 fresh curry leaves
2 tbsp oil
4 tsp cumin seeds
1/2 cup cilantro, chopped
Method
1. Begin by making your spice blend.
2. Wash toor dal well. Place in a large pot along with 6 cups
water. Bring to a boil over medium-high heat, uncovered. Remove and discard any
scum that forms. Once boiling, reduce heat and simmer for 10 minutes until the
peas and partially tender.
3. Add the mango, garam masala, salt, turmeric, curry leaves and
an additional 2 cups of water to the dal. Cover pot and simmer for an
additional 30-40 minutes, until the peas andare tender and falling
apart.
4. Meanwhile, in a medium-sized skillet, heat the oil. Add the
cumin seeds and cook until they sizzle, turn brown and are fragrant, around
5-10n seconds. Remove the skillet immediately from heat and add cilantro. It
will crackle as it contacts the hot oil, so watch out.
5. Once the dal is tender, partially mash the peas if desired. Add
the seasoned oil mixture to the dal and stir to mix well. Continue to allow the
curry to simmer, uncovered, an additional 5-10 minutes to allow the flavours to
harmonize.
PIGEON PEA SALAD
INGREDIENTS
1 cup of pigeon/gungo peas (or 1 cup can drained)
1 small carrot, grated
3 scallions, sliced
1 cup of bell peppers (sweet red peppers and yellow mixed)
1 large avocado, chopped.
Dressing
For the dressing
2tsp of ginger, minced
The juice of one lime
½ tsp of garlic granules or two small garlic cloves, crushed
¼ tsp of sesame seed oil
4tbsp of extra virgin olive oil
1 tsp of coconut palm sugar
⅛ tsp of coconut aminos
a dash of himalayan pink salt
1 tsp of dried thyme (to garnish)
INSTRUCTIONS
Arrange all of the veggies in your favourite bowl or on a plate.
Pour a generous amount of dressing over the entire salad and
garnish with the dried thyme.
Serve accordingly.
No comments:
Post a Comment