Saturday, 16 July 2016

Breakfast Recipes - Protein rich food - Chana dal nariyal chutney (Senaga pappu Kobbari pachadi)

Today I am adding one more delicious & instant chutney to my recipe section. Here I added pulses (chana dal) to this recipe. This increases the nutritive value of the food. This chutney is very healthy and easy to prepare. In Andhra we called chana dal nariyal chutney as SENAGAPAPPU KOBBARI PACHADI.I learned this chutney from my grand mom (ammuma garu).The texture and the taste of this chutney is wonderful. Chana dal nariyal chutney goes well with idli, dosa, utpamam, rice, pulkas or any other breakfast recipes.

Main ingredients of Chana dal nariyal chutney recipe is Chana dal, & coconut
 With chana dal we can prepares lots of recipes such as bobbatlu, curry, chutneys etc. Chana dal is most nutritious pulse. It is easy to digest. It is packed with many nutrients such as copper, proteins, fiber, zinc, phosphorus and others. It is low in fats, it contain mostly polyunsaturated fats. It comes in low glycemic index food category.
In Andhra usually we add coconut in almost every dish, it is the large part of our meals. Coconut contains saturated fats but small amount of coconut is very beneficial for body due to their nutrients content.  Let’s see what nutrients coconut contains. Coconut is rich in potassium which helps to reduce the symptoms of high blood pressure. It is also good source of fiber, copper and magnesium.

Health benefits of Chana dal nariyal chutney (Senaga pappu Kobbari pachadi) recipe
•    It is Protein rich food. Body needs protein every day.
•    It is rich in dietary fibers, hence helps to regulate the blood sugar.
•    Rich source of antioxidants such as vitamin A (improve vision), vitamin B (boost energy),
        Vitamin C   (prevent from many disease).
•    It is rich in Minerals also, such as copper, calcium, magnesium, phosphorus and other minerals.
•    It is good for hair, skin nails because it is rich in zinc, iron, protein, vitamins and other nutrients.

Serving size- 5 - 8 person
Total time (Preparation +cook) - 10 minutes
Chana dal–100gm
Nariyal (coconut)–100gm (1/2 coconut)
Green chilies - 12 no
Groundnut–35gm (handful)
Red chilli - 3 no
Rai (mustard seeds) - 1 tsp
Jeera (cumin seeds) - 1/2 tsp
Curry leaves - 20 leaves
Salt- as per taste
Water- 1 cup (240 ml)
Oil - 1 tbsp.

Method
1-    Heat pan add 2 tsp oil, add jeera.
2-     When jeera is fried, add chana dal and groundnuts when they fried or turned brown. Take it out in a bowl and allow it to cool.
3-    Wash and chop coconut into small pieces.
4-    In grinder add chopped coconut, green chills, fried masala (fried jeera, chana dal, groundnut), salt and 1 cup of water in it.
5-     Make paste (not too smooth, coarse is ok)
For tempering
1-    Heat pan add 1 tsp oil, add mustard seeds, when they starts crackle add curry leaves and dry chills, fry for 1 minute.

2-    Mix tempering to chana dal coconut paste.
Serve this chutney with idle, dosa, rice chatpati or other breakfast recipes of your liking.

Nutritional Information of Chana dal nariyal chutney
Energy kCal - 790.7,
Protein, gm - 32.6,
Carbohydrates, gm - 78.6,
Fat, gm - 38.5,
Dietary Fiber, gm - 21.4,
Vitamin A, mcg - 558.6,
Vitamin B1, mg - 0.9,
Vitamin B2, mg - 0.3,
Vitamin B3, mg - 9.5,
Vitamin B6, mg - 0.0,
Vitamin B9 Folic Acid, mcg - 162.1,
Vitamin B12, mcg - 0.0,
Vitamin C, mg - 12.4,
Vitamin D, mcg - 0.0,
Vitamin E, mg - 0.0,
Vitamin K, mcg - 0.0,
Calcium, mg - 193.5,
Phosphorus, mg - 542.1,
Iron, mg - 8.2
Magnesium, mg - 171.3,
Copper, mcg - 1859.3,
Manganese, mg - 1.7,
Molybdenum, mcg - 264.6,
Zinc, mg - 3.6,
Chromium, mcg - 25.3,
Selenium, mcg - 0.0,
Omega 3, mg - 0.0,
Omega 6, mg - 5850.0