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Healthy Indian Cooking for Diabetes

Mixed Dhal

by Sanjeev Kapoor
31 May 2009
Serves 4

Healthy Hints

Dhals, beans and lentils are particularly helpful in diabetes because they are slowly digested and help to keep your blood glucose (sugar) levels steady.


  • 100 g (½ cup) split lentil

  • 50 g (¼ cup) split green gram, skinless

  • 2½ tbsp pigeon peas

  • 2 tbsp whole black gram

  • 1 pinch asafoetida

  • ½ tsp turmeric, ground

  • 1 tsp salt

  • 2 cm (¾ inch) root ginger, crushed

  • ½ tsp chilli powder

  • 1 tsp coriander powder, ground

  • 1 tbsp olive oil

  • 1 tsp cumin seeds

  • 2 clove

  • 1 tbsp mint leaf, chopped

Cooking Guide

1. Soak all the dhals in 400ml water for 1 hour. Drain, then mix with the asafoetida, turmeric, salt and 400ml water in a pan. Bring to the boil, reduce the heat and cook until done. Add more water if required.

2. Mash the dhal with a ladle and add the ginger, chilli powder, coriander and 400ml hot water. Mix well, then cook for 5 more minutes on a medium heat.

3. Heat the oil in a pan and add the cumin seeds and cloves. When the seeds change colour, add them to the cooked dhal and stir well. Garnish with the mint leaves.

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Food Facts

  • Fat
  • Sat Fats
  • Sugars
  • Salt
  • Calories194kcal
  • Protein13.0g
  • Fat4.0g
  • Saturated fat0.4g
  • Carbohydrate28.0g
  • Sugars (Total)1.1g
  • Fibre3.0g
  • Salt equivalents1.3g