INGREDIENTS:

(measurements of 2-3 bowls or 300- 400 ml)

1. 2 cups or 60 grams of Horse Gram
2. 1 spoon or 20 grams of lemon juice or tamarind
3. 1 chopped tomato
4. 5 grams or 5-6 curry leaves
5. 2 teaspoons of Garlic Paste
6. 2 teaspoons of Pepper-Cumin seeds paste
7. 1 teaspoon of mustard seeds
8. Salt to taste
9. Cooking oil as required to season (5 ml)

INSTRUCTIONS:

Wash and soak Horse Gram for 4 hours. Boil the Horse Gram and drain and reserve the substrate. Heat 1 teaspoon of oil/ghee in a pan, add mustard seeds, curry leaves and red chillies, allow to splutter. Add chopped tomatoes and sauté till they are soft. Add 2 teaspoons of garlic paste and sauté till the raw smell goes away. Add tamarind and salt and boil. Jaggery, black pepper, cumin seeds, lemon juice, curry leaves are optional. Add horse gram substrate. Boil the mixture on the stovetop till it has cooked. Once cooked, remove it from the flame and mash well. Serve hot.

BENEFITS:

It is high in iron, calcium, and provides 1⁄4 of the total protein required in a day per serving. It is low in fat and high in fibre content and helps to lower LDL levels and body fat. It is diabetic-friendly food and keeps you warm on a cold winter day. Horsegram is recommended for urinary calculi. The raw seeds of horse gram have flavonoids and polyphenols, these compounds confer protective properties towards the liver and gall bladder.