Low Fat Varan Bhat
Discover the wholesome and comforting flavors of Low Fat Varan Bhat, a lighter twist on the traditional Maharashtrian favorite. This nutritious dish combines velvety toor dal (split pigeon peas) with fragrant spices such as cumin, asafoetida, turmeric, and garlic for a perfectly balanced meal. The dal is gently tempered with just half a teaspoon of oil, keeping it health-conscious yet packed with flavor. Paired with steamed rice and brightened with fresh lemon juice and coriander, this recipe is ideal for those seeking a low-fat, protein-rich meal that's ready in just 35 minutes. Perfect for a cozy lunch or a wholesome dinner, Low Fat Varan Bhat is comfort food made healthy without compromising on authentic taste.
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Recipe Information
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
Instructions
Wash the toor dal thoroughly under running water until the water runs clear.
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.
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.
In a small pan, heat 0.5 teaspoons of oil on low heat. Add cumin seeds and let them sizzle for a few seconds.
Add the finely chopped garlic, green chili, and curry leaves to the oil. Sauté until the garlic turns golden brown but not burnt.
Add a pinch of asafoetida to the pan and stir. Immediately pour this tempering over the cooked dal.
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.
Add lemon juice to the dal and stir well just before serving.
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
Calories |
1240 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 7.0 g | 9% | |
| Saturated Fat | 1.2 g | 6% | |
| Polyunsaturated Fat | 0.0 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 1240 mg | 54% | |
| Total Carbohydrate | 241.4 g | 88% | |
| Dietary Fiber | 32.7 g | 117% | |
| Total Sugars | 5.5 g | ||
| Protein | 55.7 g | 111% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 239 mg | 18% | |
| Iron | 14.3 mg | 79% | |
| Potassium | 3062 mg | 65% | |
*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
