Photograph: Shailesh Andrade/Reuters
Many varieties of lentils are harvested in winter in India and the markets are flooded with hola or green chana, surti papri or the seeds of broad beans, green rajma or kidney beans and lilva or green pigeon peas.
There isn't anything healthier than a pulau made with millets and lilva. It's filling, nourishing, vegan and totally heart healthy.
This season, do use this array of fresh green lentils available and make some tasty, nutritious winter meals.
IMAGE: Some of the ingredients of the pulau -- left to right, lilva or green toor or fresh green pigeon peas, lentil badis and samak or barnyard millets. Photograph: Kind courtesy: Zelda Pande
Heart-Healthy Lilva Samak Pulau
Serves: 2-3
Ingredients
- 2 cups samak or barnyard millets
- 1 onion, finely chopped
- 2 tsp grated ginger
- 1 cup lilva or fresh pigeon peas
- 2-3 lavang or cloves
- 2 green elaichi or cardamom
- 1 tej patta or bay leaf
- 5-6 peppercorns
- ½ inch-piece dalcheeni or cinnamon
- 8-10 curry pattas or curry leaves
- 1 tsp rai or mustard seeds
- ½ tsp hing or asafetida
- 2-3 tbsp extra virgin olive oil
- A handful of lentil badis/wari or dried mung or black-eyed/chawli lentil nuggets
- 2 green chillies, cut lengthwise
- 2-3 tbsp kasuri methi or dried fenugreek leaves
- Salt to taste, about 1½ tsp
- 3½ cups water
IMAGE: Lilva Samak Pulau. Photograph: Zelda Pande
Method
- In a large kadhai or saucepan, heat up the olive oil over medium heat and add the rai, hing and allow it to crackle.
Then add the curry pattas and fry for less than a minute.
Add the whole spices, onion, samak, ginger, chillies, salt, mung badis and fry for about 5 to 10 minutes over medium heat, stirring frequently, till it gets slightly crisp.
- Now add the lilva, water, kasuri methi and cover and allow it to cook for about 10 minutes or till the water is absorbed.
If the rice is not yet cooked, add a little more water and cook for a few minutes more.
- Serve hot with pickle, yoghurt or raita and papad.
Zelda's Note: For a Jain variation, skip the onions and use 1 tsp saunth or ginger powder instead of ginger.
If you want to be a little wicked and less heart-healthy, use ghee instead of oil. And an equal quantity basmati rice instead of samak.
For a yet healthier take, consider adding a handful of roasted chopped nuts like walnuts or almonds.
