Bisibelebath : The pride of Karnataka

Author: Mubarra
Prep Time: 15 minutes
Cook Time: 20-25 minutes
Total Time: 48 minute
Category: Diabetes
Diet: Gluten Free

Description

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.

Scale

Ingredients

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)

Instructions

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.

Nutrition

Serving Size: 1
Calories: 188.65
Fat: 5.37
Carbohydrates: 26.18
Protein: 6.79

Keywords: Gluten free, Diabetes, PCOD

References

About the Author

Mubarra

As a post graduate in Food Science and Nutrition, I have an avid interest in pursuit of knowledge in cooking, health, and wellness, I'm also passionate about nutrition with an inclination towards empowering others in understanding their symptoms, their bodies, and educating them about how even small dietary and lifestyle changes can yield a more healthful, vibrant life in time. I am skilled in various fields of diet planning, nutrition counselling, management, public speaking, and healthcare. My expertise also lies in evaluating the dietary needs of a client by assessing their health and lifestyle with being active in creating full and personalized nutrition plans that promote a healthy life ahead.

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Bisibelebath : The pride of Karnataka

Bisibelebath : The pride of Karnataka