Dal and Dosa with Pineapple Chutney

Name: Dal and Dosa with Pineapple Chutney
Prep time: 5 h
Cook time: 45 min
Total time: 5 h 45 min
Yield: 8 servings
Ingredients: 7 ounce urad dal (skinned black mung bean) (200g); 1 cup rice; 0.5 cup black beans; 0.25 cup raw sesame oil or extra virgin coconut oil; 0.5 teaspoon baking powder; 1 teaspoon black pepper; 2 cup water; 1 teaspoon salt; 1 small bunch of spinach leaves, washed and chopped; 1 cup yellow dal (yellow mung dal skinned); 0.5 teaspoon coriander powder; 0.5 teaspoon turmeric powder; 0.5 teaspoon coriander seeds; 0.5 teaspoon cumin powder; 0.5 teaspoon cumin seeds; 1 tablespoon curry leaves; 1 teaspoon salt (to taste); 1.25 cup water; 0.5 teaspoon ginger paste; 0.5 teaspoon chili powder; 1 tablespoon black mustard seeds; 0.5 teaspoon crushed fenugreek seeds; 2 tablespoon raw sesame or coconut oil; 0.5 cup juice from tamarind paste; 1 tablespoon ghee (for non-vegans, optional); 1 small dried red chili or fresh green chili, chopped; 0.5 teaspoon asafoetida (optional as it has wheat flour); 1 star anise; 1 tablespoon raisins; 1 cinnamon stick

Por Dada Shivananda·Intermediário

Urad dal (black mung beans) is noted for its high alkalinity, and yellow dal is the next most alkaline according to Ayurvedic cooking. Urad dal is especially useful in mitigating elevated cholesterol levels. The process requires some preparation time and results in a gluten-free pancake that serves as a healthy substitute for wheat-based dosas.

Dal and Dosa with Pineapple Chutney presents an uncommon combination, as dosa is typically served with sambar or coconut chutney. This unique pairing brings together the protein-rich lentils, the fermented goodness of dosa, and the enzyme-rich sweetness of pineapple—creating a complete, balanced meal that nourishes both body and palate. The natural enzymes in pineapple, particularly bromelain, aid in protein digestion, making this combination not only delicious but also supportive of our digestive system.

Nutritional Benefits: Urad dal is an excellent source of energy, providing a balanced combination of complex carbohydrates, protein, and healthy fats. Its high iron content helps boost energy levels by improving oxygen circulation throughout the body, contributing to radiant skin and healthy hair. From an Ayurvedic perspective, urad dal (black mung beans) is considered the most alkaline of all beans, making it especially beneficial for heart health by helping regulate cholesterol levels and supporting overall cardiovascular well-being.

Preparo300 min

Cozimento45 min

Tempo Total345 min

Porções

units

Ingredientes

For Dosa

For Yellow Dal

For Pineapple Chutney

Modo de Preparo

Preparing the Dosa Batter

In two separate bowls, soak the urad dal and rice for 4–6 hours.

Blend the rice and urad dal separately until smooth, then mix them well in a bowl. Cover and let the mixture sit overnight at room temperature to allow slight fermentation.

If you prefer to make the dosa immediately, add ½ teaspoon of baking powder, mix well, and let it rest for 15 minutes before cooking.

Cooking the Dosa

Once ready to cook, add 1 teaspoon of salt and ½ cup of raw sesame oil or extra virgin coconut oil to the batter, mixing well.

Heat a non-stick skillet over medium heat. Pour ¼ to ⅓ cup of the batter onto the skillet and use the underside of a ladle to spread it in a circular motion.

When small bubbles form and break, the dosa has slightly fermented, producing probiotics that aid digestion.

Wait for the edges to turn slightly brown—this indicates the bottom is lightly crispy and ready to flip, usually taking 2–3 minutes. For a crispier dosa, let it cook for another 1–2 minutes before flipping.

Making the Pineapple Chutney

In a saucepan over medium heat, add vegetable oil and black mustard seeds. Once the seeds begin to crackle, add all the other spices and stir for a few seconds before adding the raisins and pineapple cubes.

Sauté briefly, then add dark brown sugar and let it simmer until the pineapple becomes soft and succulent and the sauce slightly thickens. Turn off the heat and set it aside.

Preparing the Yellow Dal

In a pot, cook the yellow dal in 1¼ cups of water for about 20 minutes, or until nearly cooked.

Add tamarind juice and continue cooking for another 5–10 minutes, ensuring the dal is soft yet firm enough to hold its shape when molded.

In a separate pan, heat sesame oil over medium heat and sauté black mustard seeds until they crackle. Add coriander, cumin seeds, crushed fenugreek seeds, curry leaves, cumin powder, and coriander powder. After a minute, add asafoetida, turmeric powder, and dried red chili or green chili (optional).

Pour this spiced mixture into the cooked dal and stir well to achieve a thick consistency. Add spinach leaves, season with salt, and cook until the spinach releases some liquid, then set aside.

Plating the Dish

To serve, place the dosa in the center of the plate or roll it up on the side.

Using a cooking mold, add the yellow dal mixture inside, pressing it down to hold the shape. Carefully remove the mold and serve with pineapple chutney on the side, accompanied by a fresh salad.

Enjoy your delicious, wholesome meal!