Maharashtrian Recipes
 
Maharashtrian aamati (dal)  
   
Serves 4-6

Ingredients
1/2 cup toor dal 1/4 teaspoon asafoetida (hing)
1 medium sized onion 1 teaspoon mustard seeds
1 tomato 1 small piece jaggery or 1 teaspoon sugar
3 green chilies coriander leaves
2 teaspoon Maharashtrian goda
masala or garam masala
salt to taste
1 teaspoon turmeric powder  

Method
1. Pressure cook dal till soft. Remove from the cooker and mash it.
2. Chop onions into vertical thin pieces. Chop tomato and chilies. Or give vertical slits to the chilies instead of chopping them.
3. Heat 2 teaspoon oil in a pan. Add mustard seeds. As they pop up, add asafoetida, turmeric powder and onion pieces and chilies. Fry for sometime or till the onion turns light brown. Add chopped tomato pieces and fry again till tomato pieces turn soft. Add mashed dal and 1 cup water. Stir.
4. Cook on high heat and when bubbles rise up on the top, turn the heat to medium. Add salt, jaggery and goda masala. Mix well and simmer.
5. Remove Aamati from the heat and decorate with coriander leaves. Serve with plain rice, pulao, or chapatis.

NUTRIENT COMPOSITION PER SERVING

MACRONUTRIENTS MICRONUTRIENTS
Energy (Kcal)

77

Carotene  ( μg )

61.05

Protein (g) 3.1 Vitamin C (mg) 0.83
Carbohydrate (g) 9.84 Mg  (mg) 22.65
Fat (g) 2.77 Na  (mg) 5.48
Fibre (g) 0.59 K  (mg) 165.78
Minerals (g) 0.57 Mn  (mg) 0.18
Calcium  (mg) 19.91 Zn  (mg) 0.26
Phosphorus  (mg) 47.26 Cr  (mg) 0.004
Iron  (mg) 0.63  

 


Modification
For variation add chopped drumsticks or eggplants, spinach

Ingredients
1/2 cup toor dal 1 teaspoon turmeric powder
100 g spinach 1/4 teaspoon asafoetida (hing)
1 medium sized onion 1 teaspoon mustard seeds
1 tomato 1 small piece jaggery or 1 teaspoon
sugar
3 green chilies coriander leaves
2 teaspoon Maharashtrian goda masala
or garam masala
salt to taste

NUTRIENT COMPOSITION PER SERVING

MACRONUTRIENTS
Energy (Kcal)

83

Protein (g) 3.6
Carbohydrate (g) 10.56
Fat (g) 2.9
Fibre (g) 0.74
Minerals (g) 1.0