Kharoli

Kharoli is a flavorful gluten-free Indian dish made with roasted and ground pulses, typically served with a side of fresh vegetables. This nutritious meal is packed with protein and fiber, making it a hearty choice for lunch.

Ingredients

• Split yellow moong dal - 100 grams
• Split black gram (urad dal) - 50 grams
• Turmeric powder - 1/2 teaspoon
• Cumin seeds - 1 teaspoon
• Mustard seeds - 1 teaspoon
• Green chili - 1, finely chopped
• Ginger - 1 teaspoon, grated
• Garlic - 2 cloves, minced
• Onion - 1 medium, finely chopped
• Tomato - 1 medium, chopped
• Coriander leaves - 2 tablespoons, chopped
• Salt - to taste
• Water - 3 cups
• Oil - 2 tablespoons

Steps

1. Rinse the split yellow moong dal and split black gram under cold water until the water runs clear.
2. In a pot, add the rinsed dals, turmeric powder, and 3 cups of water. Bring to a boil, then reduce to a simmer and cook until the dals are soft, about 20 minutes.
3. In a separate pan, heat the oil over medium heat. Add the mustard seeds and cumin seeds, and let them crackle.
4. Add the chopped onion and sauté until golden brown. Then, add the minced garlic, grated ginger, and chopped green chili; cook for another 2 minutes.
5. Stir in the chopped tomato and salt, cooking until the tomato softens.
6. Once the dals are cooked, mash them slightly and add to the pan with the onion-tomato mixture. Stir well to combine.
7. Add chopped coriander leaves and adjust the seasoning if necessary. Let it cook for another 2-3 minutes.
8. Serve hot with a side of fresh salad or steamed vegetables.

Nutrition

• Calories: 320
• Protein: 15 g
• Carbs: 45 g
• Fiber: 10 g
• Sugar: 5 g
• Sodium: 250 mg
• Cholesterol: 0 mg
• Total Fat: 10 g
• Saturated Fat: 1 g
• Unsaturated Fat: 9 g
• Water: 0.5 L

Health Benefits

• High in protein and fiber, promoting muscle health and digestive health.
• Low in cholesterol, making it heart-friendly.

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