Foodnwellness brings to you the splendid flavours of Karnataka with our one-pot meal recipe of Bisibelebath. It is not only a healthy dish prepared usually with white rice (Brown rice, Quinoa or Millets like Barnyard millet can also be used to further enhance the health benefits), Toor dal (Lentils), a mix of vegetables and a blend of herbs and spices to make this into a delectable treat.
In this recipe, we will be substituting white rice with Quinoa to enhance the overall protein profile of the dish. Quinoa is a gluten-free grain, although technically a seed which is high in Protein, fibre and antioxidants. It also has a low glycemic index, making it perfect for those with Type 1 and Type 2 Diabetes.
Quinoa : 15 g
Toor dal : 15 g
Urad dal : 2 g
Carrot : 10 g
Beans : 15 g
Tomato : 10 g
Onion : 10 g
Turmeric powder : A pinch
Salt : To taste
Sambar powder/Chilli powder : 1 tsp
Mustard seeds : 2 g
Curry leaves : a few
Dry red chilli : 1-2 in no
Ghee : 1 tsp
Hing/Asoefetida : a pinch
Ginger Garlic Paste : 1 tsp (Optional)
Tamarind pulp (1 tsp)
- Chop all vegetables and keep aside
- Soak Tamarind in water for 15 minutes. Extract the pulp and keep aside
- Add ghee to the pressure cooker/instant pot, once it is hot, add the mustard seeds, Curry leaves, and Asoefetida and let them splutter
- Add Onions, Ginger Garlic paste and saute them until the Onions turn soft and light brown
- Then add the other vegetables and saute them till cooked.
- Follow this up by adding Bisibelebath/Rasam powder, Red chilli powder, Turmeric, Tamarind pulp and salt. Stir frequently to avoid them from getting burnt.
- Next, add all the dals, Quinoa and water, mix well, close the pressure cooker with pressure valve to sealing. Cook on high pressure for 8 minutes or 4 whistles
- Switch off and let it cool (Natural pressure release)
- Once cooled, remove the lid and garnish with Coriander leaves and dry red chillies.
- Serve Bisibelebath hot with mix vegetable Raita or Chutney or Pickle.
- Serving Size: 1
- Calories: 188.65
- Fat: 5.37
- Carbohydrates: 26.18
- Protein: 6.79
Keywords: Gluten free, Diabetes, PCOD