Karnataka Recipes
 
Bisi Bhela Bath  
   
Serves 2

Ingredients

Coriander seeds - 1 tsp

Thoor da l - ½ cup
Urad dhal - 1/2 tsp Turmeric powder - 1/4 tsp
Channa dhal - 1/2 tsp Chopped mixed vegetables - 2 cups (potatoes, carrots, beet roots, beans, raddish, shallots)
Red chilies - 2 Tamarind juice - ½ cup
Black pepper - 1/4 tsp Green chilies - 4 (finely chopped)
Cumin seeds - 1/2 tsp Mustard seeds - ½ tsp
Fenugreek seeds - few Urad dhal - 1 tsp
Cinnamon - 1 piece Channa dhal - 1 tsp
Cloves - 1 Cashew nuts - 2 tsp (broken into pieces)
Shredded Coconut - 3 tablespoons Cilantro leaves (coriander)
Oil - 1 tablespoon (for roasting the above ingredients) Salt
Rice - 1 cup Dalda or oil - 3 tablespoons

Method
Roast the first 10 ingredients one by one and powder coarsely.
Cook the rice, thoor dhal, chopped vegetables with turmeric powder in a pressure cooker till done.
Add the tamarind juice and salt.
Mix well. Then add the powdered spices.
Heat dalda or oil in a pan and add the mustard seeds.
When it starts to pop add urad dhal and channa dhal & cashew nuts.
Fry for few minutes until they get roasted.
Add green chilies and coriander leaves.
Add this to the rice,thoor dhal & vegetable mixture and mix well.
Serve hot.

NUTRIENT COMPOSITION PER SERVING

MACRONUTRIENTS MICRONUTRIENTS
Energy (Kcal)

786

Carotene (μg )

572

Protein (g) 13.62 Vitamin C (mg) 11.25
Carbohydrate (g) 87.02 Mg  (mg) 132.3
Fat (g) 42.59 Na  (mg) 43.05
Fibre (g) 4.37 K  (mg) 440
Minerals (g) 3.2 Mn  (mg) 0.9
Calcium  (mg) 120.33 Zn  (mg) 1.87
Phosphorus  (mg) 432.75 Cr  (mg) 0.04
Iron  (mg) 7.1    

Modification
Reduce oil
Add more vegetables like capsicum, carrots, white pumpkin, tomatoes etc.

Ingredients

Coriander seeds - 1 tsp

Thoor da l - ½ cup
Urad dhal - 1/2 tsp Turmeric powder - 1/4 tsp
Channa dhal - 1/2 tsp Chopped mixed vegetables - 2 cups (potatoes, carrots, beet roots, beans, raddish, shallots)
Red chilies - 2 Tamarind juice - ½ cup
Black pepper - 1/4 tsp Green chilies - 4 (finely chopped)
Cumin seeds - 1/2 tsp Mustard seeds - ½ tsp
Fenugreek seeds - few Urad dhal - 1 tsp
Cinnamon - 1 piece Channa dhal - 1 tsp
Cloves - 1 Cashew nuts - 2 tsp (broken into pieces)
Shredded Coconut- 5 tsp Cilantro leaves (coriander)
Oil- 1 tablespoon (for roasting the above ingredients) Salt
Rice - 1 cup Ghee - 3 tablespoons

NUTRIENT COMPOSITION PER SERVING

MACRONUTRIENTS
Energy (Kcal)

674

Protein (g) 13.17
Carbohydrate (g) 85.72
Fat (g) 30.93
Fibre (g) 4.01
Minerals (g) 3.1