Dr. M. Amirthaveni Subramanian & Ms. Ray-yu Yang High-iron

Dr. M. Amirthaveni Subramanian &

Ms. Ray-yu Yang

Asian Vegetable Research and Development Center

High-iron

from

South Asia

Mungbean Recipes

© 1998 Asian Vegetable Researchand Development Center

P.O. Box 42, Shanhua, Taiwan 741, ROC

fax: (886-6) 583-0009email: [email protected]: 73560AVRDCwww: http://www.avrdc.org.tw

AVRDC publication no. 98-480ISBN: 92-9058-115-3

Design, editing and production ¯ David AbbassCover art ¯ Liou Yung-chiPhotographs ¯ Chen Ming-che

The Asian Vegetable Research and Development Center is aninternational not-for-profit organization committed to ensuring theworld’s food security through research, development, and training.

Research upon which this publication is based wasfunded by OMNl Research and the United States Agency forInternational Development (USAID), cooperative agreementnumber HRN-5122-A-00-3046-00.

This publication was made possible through supportprovided by the Office of Agriculture and Food Security, USAIDunder the terms of Grant No. DAN-411-G00-1063-00, throughthe CGIAR Secretariat. The opinions expressed herein are thoseof the authors and do not necessarily reflect the views of USAID.

Dr. M. Amirthaveni SubramanianReader, Avinashilingam Deemed UniversityCoimbatore, India

&Ms. Ray-yu Yang

Principal Research AssistantNutrition & Analytical Lab, AVRDC High-iron

from

South Asia

Mungbean Recipes

ContentsContentsContentsContentsContents

IntrIntrIntrIntrIntroduction ............................................................................................................................................................. 3oduction ............................................................................................................................................................. 3oduction ............................................................................................................................................................. 3oduction ............................................................................................................................................................. 3oduction ............................................................................................................................................................. 3TTTTTerms .......................................................................................................................................................................... 4erms .......................................................................................................................................................................... 4erms .......................................................................................................................................................................... 4erms .......................................................................................................................................................................... 4erms .......................................................................................................................................................................... 4Mungbean Masial .................................................................................................................................................... 7Mungbean Masial .................................................................................................................................................... 7Mungbean Masial .................................................................................................................................................... 7Mungbean Masial .................................................................................................................................................... 7Mungbean Masial .................................................................................................................................................... 7Mungbean Dhal Masial .......................................................................................................................................... 9Mungbean Dhal Masial .......................................................................................................................................... 9Mungbean Dhal Masial .......................................................................................................................................... 9Mungbean Dhal Masial .......................................................................................................................................... 9Mungbean Dhal Masial .......................................................................................................................................... 9Mungbean Dhal Koottu With Cabbage ............................................................................................................... 11Mungbean Dhal Koottu With Cabbage ............................................................................................................... 11Mungbean Dhal Koottu With Cabbage ............................................................................................................... 11Mungbean Dhal Koottu With Cabbage ............................................................................................................... 11Mungbean Dhal Koottu With Cabbage ............................................................................................................... 11Dhal Kootu With Drumstick LeavDhal Kootu With Drumstick LeavDhal Kootu With Drumstick LeavDhal Kootu With Drumstick LeavDhal Kootu With Drumstick Leaves .................................................................................................................... 13es .................................................................................................................... 13es .................................................................................................................... 13es .................................................................................................................... 13es .................................................................................................................... 13Mungbean Dhal Koottu With AmarMungbean Dhal Koottu With AmarMungbean Dhal Koottu With AmarMungbean Dhal Koottu With AmarMungbean Dhal Koottu With Amaranth ........................................................................................................... 15anth ........................................................................................................... 15anth ........................................................................................................... 15anth ........................................................................................................... 15anth ........................................................................................................... 15Dhal Koottu With Spinach ................................................................................................................................... 17Dhal Koottu With Spinach ................................................................................................................................... 17Dhal Koottu With Spinach ................................................................................................................................... 17Dhal Koottu With Spinach ................................................................................................................................... 17Dhal Koottu With Spinach ................................................................................................................................... 17TTTTTomaomaomaomaomato Rice With Dhal .......................................................................................................................................... 19to Rice With Dhal .......................................................................................................................................... 19to Rice With Dhal .......................................................................................................................................... 19to Rice With Dhal .......................................................................................................................................... 19to Rice With Dhal .......................................................................................................................................... 19HHHHHot Pot Pot Pot Pot Pongal ................................................................................................................................................................ 21ongal ................................................................................................................................................................ 21ongal ................................................................................................................................................................ 21ongal ................................................................................................................................................................ 21ongal ................................................................................................................................................................ 21SwSwSwSwSweet Peet Peet Peet Peet Pongal .......................................................................................................................................................... 23ongal .......................................................................................................................................................... 23ongal .......................................................................................................................................................... 23ongal .......................................................................................................................................................... 23ongal .......................................................................................................................................................... 23PPPPPesaresaresaresaresaraaaaatta ................................................................................................................................................................. 25tta ................................................................................................................................................................. 25tta ................................................................................................................................................................. 25tta ................................................................................................................................................................. 25tta ................................................................................................................................................................. 25TTTTTomaomaomaomaomato Adai ........................................................................................................................................................... 27to Adai ........................................................................................................................................................... 27to Adai ........................................................................................................................................................... 27to Adai ........................................................................................................................................................... 27to Adai ........................................................................................................................................................... 27SSSSSalad ........................................................................................................................................................................ 29alad ........................................................................................................................................................................ 29alad ........................................................................................................................................................................ 29alad ........................................................................................................................................................................ 29alad ........................................................................................................................................................................ 29PPPPPakoda ....................................................................................................................................................................... 31akoda ....................................................................................................................................................................... 31akoda ....................................................................................................................................................................... 31akoda ....................................................................................................................................................................... 31akoda ....................................................................................................................................................................... 31BBBBBonda ....................................................................................................................................................................... 33onda ....................................................................................................................................................................... 33onda ....................................................................................................................................................................... 33onda ....................................................................................................................................................................... 33onda ....................................................................................................................................................................... 33

AcknowledgementsAcknowledgementsAcknowledgementsAcknowledgementsAcknowledgementsThe principal author, Dr. M. Amirthaveni Subramanian,would like to acknowledge a few of the people who helped makethis research and this publication possible: Dr. Samson C.S. Tsou,Director General, Dr. S. Shanmugasundaram, Director,International Cooperation Program, and Ms. Ray-Yu Yang,Principal Research Assistant, Nutrition and Analytical Lab,AVRDC, Taiwan; Dr. Rajammal P. Devadas, Chancellor, andDr. Vijayalakshmi Purushothaman, Professor, AvinashilingamInstitute for Home Science and Higher Education for Women,Coimbatore, India.

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IntrIntrIntrIntrIntroductionoductionoductionoductionoductionThe dishes in this book taste so good that it is difficult to believe that they have anything whatsoever to do with science.But on their way from South Asia, the recipes on these pages made a detour into the nutrition lab at the Asian VegetableResearch and Development Center and the purposeful consideration of Dr. M. Amirthaveni Subramanian, fromAvinashilingam Deemed University, Coimbatore, India.

The goal was to get more nutrition, particularly iron, out of an already outstanding food: mungbean. Work at AVRDC hadrevealed that just cooking vegetables increases available iron, and that cooking certain vegetables together can increase ironbioavailability further still. The challenge was to develop recipes that combined the right ingredients and method ofpreparation, and were acceptable to Indian families. The recipes had to make use of readily available ingredients, could notbe costly, should be easy to prepare, and had to taste great. Such recipes would surely hold value in a country sufferingchronic and debilitating iron deficiency.

Each recipe in this book was tested for iron bioavailability using a method that carefully simulates human digestion.Developed by a team of United States scientists and modified somewhat by AVRDC, the method is a practical alternative tomore costly and time-consuming human subject studies.

This is not an end, however, but more of a beginning. Plans are already set for village-level studies to confirm thenutritional value and acceptability of these recipes. As such, this first edition of High-iron Mungbean Recipes From South Asiais being assigned only a limited press run. It is hoped that future editions will be translated, modified, and refined to accountfor regional differences.

Lastly, it must be mentioned that this book is the product of ongoing collaboration. To assign proportional credit mightprove impossible - an indication of the fruitful synergy enjoyed by the partners - but credit can go to OMNI Research and theUnited States Agency for International Development (USAID) for funding the nutritional research that underpins these recipes,and to USAID for funding this publication and the planned village-level studies, and to the Department for InternationalDevelopment, U.K., and the Asian Development Bank for funding the South Asian Vegetable Research Network.

4

Rice and pulses soaked, groundand cooked as a pancake withvarious ingredients for taste

Amaranthus gangeticus

Gum resin of various plants ofgenus Ferula

Pigeon pea, Cajanus cajan

Vigna mungo

Large ball of legume flour doughdeep fried

Flat wheat bread

Coriandrum sativum

Cuminum cyminum

Murraya koenigii

Dehulled split pulse

Hydrogenated vegetable oil

Moringa oleifera

Melted butter

Adai

Amaranth

Asafoetida

Bengal gram

Black gram

Bonda

Chapati

Coriander

Cumin

Curry

Dahl

Dalda

Drumstick

Ghee

TTTTTermsermsermsermsermsBrown, partially refined palm sugar

Mixed vegetable curry with coconut

Ground dried spices

Cooked legumes and vegetables mixed ormashed

Green gram, Vigna radiata

Small dough balls made from pulse and riceflour and onions, deep fried

Mungbean dhal and rice pancake

Harvest festival cebrated in Tamil Nadu inJanuary which lends its name to two recipesin this book

Deep fried wheat flour bread

Pulse condiment

Jaggery

Koottu

Masala

Masial

Mungbean

Pakoda

Pesarattu

Pongal

Puri

Sambar

Mungbean is commonly sold in three forms: whole mungbean, split dehulled mungbean called dhal, andsplit dehulled mungbean sold with the hull. The recipes in this book make use of two of these types, plus mungbeanflour. When you read mungbean listed as an ingredient, the recipe calls for whole mungbean. When you readmungbean dhal, the recipe calls for split dehulled mungbean with the hulls removed. Several of the recipes call forpressure cooking mungbean or mungbean dhal. When this initial cooking is complete, other ingredients aresometimes added to the same pot and the mix is cooked altogether. Note that pressure is used only for the initialcooking and that subsequent cooking with the combined ingredients does not require pressure unless otherwiseindicated. You will also notice that metric measures are used, but that teaspoon and tablespoon conversions aresupplied in parentheses for convenience. If you wish to convert grams to ounces, you’ll find a simple conversiontable on the inside back cover.

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Mungbean masial is asimple, nutritious, hotdish which requiresabout 20 minutes toprepare. It can beserved with rice orchapati.

7

PPPPPrrrrreparepareparepareparaaaaation:tion:tion:tion:tion:1. Wash the mungbean and cook it in a pressure cooker with cut tomato, cumin seed, garlic, chilies, and 375 ml (1½

cups) of water for 10 minutes, and then add salt.2. Fry mustard and chopped onion in oil until the onion turns golden brown.3. Add curry and coriander leaves and fry for two more minutes.4. Add the cooked mungbean, mix well and cook for five more minutes.

Mungbean MasialMungbean MasialMungbean MasialMungbean MasialMungbean Masial

IngrIngrIngrIngrIngredients:edients:edients:edients:edients:Mungbean (whole seed) : 100 gTomato : 150 gOnion : 50 gGreen chilies : 5 gGarlic : 2 clovesOil : 5 ml (1 tsp)Salt : 2 ml (1/2 tsp)Mustard : 1 ml (1/4 tsp)Cumin seed : 1 ml (1/4 tsp)Coriander leaves : 2 gCurry leaves : 1 g

Nutrient composition:Nutrient composition:Nutrient composition:Nutrient composition:Nutrient composition:Energy : 509 kcalProtein : 27.6 gCalcium : 291 mgIron : 6.7 mg(bioavailability 8.83%)Phosphorus : 433 mgBeta-carotene : 0.88 mgThiamine : 0.74 mgRiboflavin : 0.44 mgAscorbic acid : 64 mg

Serves two

Mungbean dhal masialis very simple to make,is colorful, attractive,and nutritious. It canbe served as a side dishwith puri or chappathior rice. Without thechilies, it can also begiven to small childrenin dilute form.

8

PPPPPrrrrreparepareparepareparaaaaation:tion:tion:tion:tion:1. Wash the mungbean dhal and cook it in a pressure cooker for eight minutes with the cut tomato, garlic, chilies, salt,

cumin seed, and 375 ml (1½ cups) of water.2. Fry mustard and chopped onion in oil until the onion is golden brown.3. Add curry leaves and coriander leaves, fry for two more minutes.4. Add the cooked dhal, mix well and cook for five more minutes.

Mungbean Dhal MasialMungbean Dhal MasialMungbean Dhal MasialMungbean Dhal MasialMungbean Dhal Masial

IngrIngrIngrIngrIngredients:edients:edients:edients:edients:Mungbean dhal : 100 gTomato : 150 gGarlic : 5 gGreen chilies : 5 gOil : 5 ml (1 tsp)Mustard : 1 ml (1/4 tsp)Cumin seed : 1 ml (1/4 tsp)Curry leaves, a fewCoriander leaves, a fewSalt, to taste

Nutrient composition:Nutrient composition:Nutrient composition:Nutrient composition:Nutrient composition:Energy : 523 kcalProtein : 28 gCalcium : 242 mgIron : 6.2 mg(bioavailability 10.88%)Phosphorus : 512 mgBeta-carotene : 0.83 mgThiamine : 0.74 mgRiboflavin : 0.38 mgAscorbic acid : 64 mg

Serves two

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Koottu is a deliciouscombination ofvegetables, dhal,coconut, and chilies.Add cabbage for evenmore nutrition. It’s aspicy, easy-to-makeside dish.

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PPPPPrrrrreparepareparepareparaaaaation:tion:tion:tion:tion:1. Wash the mungbean dhal and then cook it in a pressure cooker for 10 minutes with 375 ml (1½ cups) of water, then

mash it.2. Cut the cabbage into small pieces and add it to the cooked dhal.3. Add salt and cumin seed, cook for 10 minutes in a pan over a medium fire.4. Grind the cumin seed, green chilies, and coconut into a coarse paste.5. Add the paste to the dhal and cook for five more minutes.

Mungbean Dhal Koottu With CabbageMungbean Dhal Koottu With CabbageMungbean Dhal Koottu With CabbageMungbean Dhal Koottu With CabbageMungbean Dhal Koottu With Cabbage

IngrIngrIngrIngrIngredients:edients:edients:edients:edients:Mungbean dhal : 100 gCabbage : 150 gCoconut : 20 gGreen chilies : 10 gCumin seed : 1 ml (1/4 tsp)Salt, to taste


Serves two

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Aside from being verynutritious, this dishproduces a beautifularoma. Koottu canalso be prepared withash gourd, ridgegourd, snake gourd,and other vegetables.

PPPPPrrrrreparepareparepareparaaaaation:tion:tion:tion:tion:1. Wash the mungbean dhal and then cook it with 375 ml (1½ cups) of water in a pressure cooker for 10 minutes, and

then mash it.2. Add washed drumstick leaves to the cooked dhal.3. Add salt and cook for 10 minutes.4. Grind the green chilies and coconut into a coarse paste.5. Add the paste to the pot and cook for five more minutes.

Dhal Koottu With Drumstick LeavDhal Koottu With Drumstick LeavDhal Koottu With Drumstick LeavDhal Koottu With Drumstick LeavDhal Koottu With Drumstick Leaveseseseses

IngrIngrIngrIngrIngredients:edients:edients:edients:edients:Mungbean dhal : 100 gDrumstick leaves : 150 gCoconut : 20 gGreen chilies : 10 gCumin seed : 1 ml (1/4 tsp)Salt : 1 ml (1/4 tsp)


Serves two

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Amaranth is a commonleafy vegetable. It canbe combined with dhaland prepared as a hotkoottu. This attractive,colorful side dish isvery simple to prepare.

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then mash it.2. Cut the amaranth into small pieces and add it to the cooked dhal.3. Add salt and cook it all for 10 minutes in a pan.4. Grind the cumin seed, green chilies, and coconut into a coarse paste.5. Add the paste to the cooked dhal and cook for five more minutes.

Mungbean Dhal Koottu With AmarMungbean Dhal Koottu With AmarMungbean Dhal Koottu With AmarMungbean Dhal Koottu With AmarMungbean Dhal Koottu With Amaranthanthanthanthanth

IngrIngrIngrIngrIngredients:edients:edients:edients:edients:Mungbean dhal : 100 gAmaranth : 150 gCoconut : 20 gGreen chilies : 10 gCumin seed : 1 ml (1/4 tsp)Salt, to taste


Serves two

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Spinach andmungbean dhal koottuis a simple, highlynutritious dish thattakes just 20 minutesto prepare.

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then mash it.2. Cut the spinach into small pieces and add it to the cooked dhal.3. Add salt and cook it all for 10 minutes in a pan.4. Grind the cumin seed, green chilies, and coconut into a coarse paste.5. Add the paste to the cooked dhal and cook for five more minutes.

Dhal Koottu With SpinachDhal Koottu With SpinachDhal Koottu With SpinachDhal Koottu With SpinachDhal Koottu With Spinach

IngrIngrIngrIngrIngredients:edients:edients:edients:edients:Mungbean dhal : 100 gSpinach : 150 gCoconut : 20 gGreen chilies : 10 gCumin seed : 1 ml (1/4 tsp)Salt : 1 ml (1/4 tsp)


Serves two

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Tomato rice withmungbean dhal canbe served for lunch orsupper as a main dish.Any koottu willcomplement thisspicy, hot dish.Tomato rice withmungbean dhal isattractive, tasty, andvery easy to prepare.

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PPPPPrrrrreparepareparepareparaaaaation:tion:tion:tion:tion:1. Soak the dhal and rice in water separately.2. Fry mustard in oil, add curry leaves, coriander leaves, chopped onion, and chillies. When the onion is golden

brown, add garlic, ginger, and tomato. Cook for five minutes.3. Add salt, masala powder, and 625 ml (2½ cups) of water.4. Add the dhal and rice. Cook it in a pressure cooker for 10 minutes.

TTTTTomaomaomaomaomato Rice With Dhalto Rice With Dhalto Rice With Dhalto Rice With Dhalto Rice With Dhal

IngrIngrIngrIngrIngredients:edients:edients:edients:edients:Tomato : 250 gRice : 250 gMungbean dhal : 75 gOnion : 75 gOil : 20 mlGreen chilies : 15 gGinger : 5 gGarlic : 5 gSalt : 2 ml (1/2 tsp)Masala powder : 2 ml (1/2 tsp)Mustard : 1 ml (1/4 tsp)Coriander leaves : 2 gCurry leaves : 1 g


Serves two

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PongaI is a dishprepared especiallyfor celebrations. It ishigh in calories andusually eaten forbreakfast or supper.Served with chutneyor sambar, it’s a greatside dish, or with riceit’s a fine main course.

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PPPPPrrrrreparepareparepareparaaaaation:tion:tion:tion:tion:1. Wash the rice and mungbean dhal with water.2. Cook the rice and dhal with salt and 1,125 ml (5 cups) of water in a pressure cooker for 10 minutes.3. Fry the cumin seed, cracked black pepper, cardamom, chilies, and cashew nuts in ghee.4. Add the cooked rice and dhal, and mix well. Serve hot.

HHHHHot Pot Pot Pot Pot Pongalongalongalongalongal

IngrIngrIngrIngrIngredients:edients:edients:edients:edients:Rice : 400 gMungbean dhal : 100 gGhee (melted butter) : 50 gCashew nuts : 20 gGreen chilies : 10 gCardamom : 2 gCumin seed : 2 ml (1/2 tsp)Black pepper : 2 ml (1/2 tsp)Salt : 2 ml (1/2 tsp)


Serves five

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Sweet pongal is aspecial dish servedduring the harvestfestival in southernIndia. It’s a high-caloriedessert loaded withcarbohydrates and fat.It takes about 30minutes to prepare.

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PPPPPrrrrreparepareparepareparaaaaation:tion:tion:tion:tion:1. Wash the rice and mungbean dhal in water.2. Cook the rice and dhal in a pressure cooker with 1,375 ml (5½ cups) of water for 10 minutes.3. Prepare syrup with 125 ml (½ cup) of water and jaggery and strain the syrup with a muslin cloth to remove impurities.4. Add the syrup to the cooked rice and dhal, mix well and cook it all for three more minutes.5. Roast the cashew nuts and raisins with a little ghee and add them to the cooked rice and dhal. Add ground cardamom.6. Add the remaining ghee to the cooked rice and dhal and mix well. Serve hot.

SwSwSwSwSweet Peet Peet Peet Peet Pongalongalongalongalongal

IngrIngrIngrIngrIngredients:edients:edients:edients:edients:Jaggery (brown sugar) : 500 gRice : 400 gMungbean dhal : 100 gCashew nuts : 25 gRaisins : 10 gGhee : 50 ml (1/4 cup)Cardamom : 5 pieces

Nutrient composition:Nutrient composition:Nutrient composition:Nutrient composition:Nutrient composition:Energy : 4659 kcalProtein : 56 gCalcium : 133 mgIron : 8.7 mg(bioavailability 5.08%)Phosphorus : 503 mgBeta-carotene : 0.06 mgThiamine : 1.03 mgRiboflavin : 0.52 mgAscorbic acid : —

Serves ten

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Pesarattu pancakesare popular in AndhraPradesh. They aremade from mungbeandhal and rice or someother cereal, andoften served withcoconut chutney orsambar. Sincepreparation entailssoaking and grinding,this dish takes a littlelonger to prepare thanmost others in this book.

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PPPPPrrrrreparepareparepareparaaaaation:tion:tion:tion:tion:1. Clean the rice and dhal and soak them in water for two hours.2. Grind the rice and dhal together with asafoetida, cumin seed, chilies, and salt into a coarse paste.3. Add chopped onion, curry leaves, and coriander leaves.4. Spread a teaspoon of oil over a hot pan.5. Ladle the paste on to the pan and spread it evenly, forming a thick pancake.6. When crisp and golden brown on one side, flip the pancake and cook the other side until done.

PPPPPasarasarasarasarasaraaaaattuttuttuttuttu

IngrIngrIngrIngrIngredients:edients:edients:edients:edients:Mungbean dhal : 100 gRice : 50 gOnion : 50 gOil : 20 mlRed chilies : 10 gCoriander leaves : 5 gCurry leaves : 2 gCumin seed : 1 ml (1/4 tsp)Salt : 1 ml (1/4 tsp)Asafoetida, a pinch


Serves three

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Tomato adai is acolorful and tasty dishfrom southern India.These large pancakescan be served as amain course and gowell with coconutchutney, sambar, orvegetable curry.

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PPPPPrrrrreparepareparepareparaaaaation:tion:tion:tion:tion:1. Clean the rice and dhal and soak them in water for three hours.2. Grind the rice and dhal together with asafoetida, chilies, cumin seed, and tomato.3. Add chopped onion, curry leaves, coriander leaves, and water to the paste and mix well.4. Ladle the paste on to an oiled, pre-heated pan and spread it evenly into a thick pancake.5. When crisp and golden brown on one side, flip the pancake over and cook the other side until done.

TTTTTomaomaomaomaomato Adaito Adaito Adaito Adaito Adai

IngrIngrIngrIngrIngredients:edients:edients:edients:edients:Tomato : 200 gOnion : 200 gRice : 120 gMungbean dhal : 60 gRed gram dhal : 30 gBengal gram dhal : 30 gBlack gram dhal : 30 gCoconut bits : 30 gRed chilies : 20 gOil or melted butter : 20 mlSalt : 5 gAsafoetida : 1 gCumin seed : 2 ml (1/2 tsp)


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Serves four

Any vegetable that canbe eaten raw can beused as a saladingredient. Try addingsoaked mungbeansprouts (top) or dhal toyour salads forprotein, taste, andtexture.

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PPPPPrrrrreparepareparepareparaaaaation:tion:tion:tion:tion:1. Chop tomato, onion, cucumber, carrot, chilies, and coriander leaves.2. Add mungbean sprouts or soaked mungbean dhal, black pepper powder, salt, and lime juice.3. Mix well and serve.

SSSSSaladaladaladaladalad

IngrIngrIngrIngrIngredients:edients:edients:edients:edients:Mungbean sprouts orMungbean dhal (soaked) : 100 gTomato : 100 gOnion : 100 gCucumber : 100 gCarrot : 100 gGreen chilies : 5 gCoriander leaves : 5 gLime juice : 15 ml (1 tbsp)Black pepper powder : 2 ml (1/2 tsp)Salt : 1 ml (1/4 tsp)


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Serves six

Pakoda are fried,crispy snacks usuallymade from bengalgram flour with riceflour. Provided youhave flour in stock,these treats take just20 minutes to make.They’re real favorites,great for speciaIoccasions, and theycan be stored for upto three days at roomtemperature.

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PPPPPrrrrreparepareparepareparaaaaation:tion:tion:tion:tion:1. Chop onion, chilies, curry leaves, and coriander. Add salt and mix well.2. Mix mungbean flour and rice flour. Add melted dalda.3. Add all the ingredients and mix to a thick consistency, adding a small amount of water as needed. Be sure not to

make the dough too moist. You’ll have to experiment a little.4. Make dough balls of varying sizes and deep fry them until golden brown.5. Drain on paper and serve hot.

PPPPPakodaakodaakodaakodaakoda

IngrIngrIngrIngrIngredients:edients:edients:edients:edients:Mungbean flour : 115 gOnion : 75 gRice flour : 30 gGreen chilies : 4 gCoriander leaves : 3 gSalt : 2 gCurry leaves : 2 gDalda : 10 ml (2 tsp)Vegetable oil for deep frying


Serves four

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Bonda can bedescribed as friedcurry balls with onion,and other ingredients.They’re a popularsnack throughoutIndia, but especially inthe south. Cookedvegetables can beadded to the bondabatter for addednutrition.

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PPPPPrrrrreparepareparepareparaaaaation:tion:tion:tion:tion:1. Mix mungbean flour and rice flour. Add melted dalda.2. Mix finely chopped onion, green chilies, ginger, curry leaves, and coriander leaves.3. Add salt and egg and make batter with 50 ml (1/4 cup) of water.4. With a spoon, pour the batter into the hot oil, little by little.5. Deep fry the dough balls until they are golden brown, drain on paper, and serve hot.

BBBBBondaondaondaondaonda

IngrIngrIngrIngrIngredients:edients:edients:edients:edients:Mungbean flour : 150 gOnion : 50 gRice flour : 30 gGreen chilies : 10 gGinger : 10 gSalt : 5 gCoriander leaves : 2 gCurry leaves : 2 gDalda : 10 ml (2 tsp)Egg : 1Vegetable oil for deep frying

Nutrient composition:Nutrient composition:Nutrient composition:Nutrient composition:Nutrient composition:Energy : 894 kcalProtein : 46 gCalcium : 236 mgIron : 9.6 mg(bioavailability 4%)Phosphorus : 670 mgBeta-carotene : 0.96 mgThiamine : 0.83 mgRiboflavin : 0.67 mgAscorbic acid : 23 mg

Serves four

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NNNNNotesotesotesotesotes

56.8 ml 50 ml75.6 ml 75 ml

113.7 ml 125 ml151.2 ml 150 ml170.5 ml 175 ml227.3 ml 250 ml

1022.9 ml 1000 ml (1 L)

28.3 grams (g) 30 g56.7 g 55 g85.0 g 85 g

113.4 g 125 g141.7 g 140 g170.1 g 170 g198.4 g 200 g226.8 g 250 g453.6 g 500 g907.2 g 1000 g (1 kg)

Metric MetricExact Conversion Standard Measure

SPOONS1/4 teaspoon (tsp)1/2 tsp1 tsp2 tsp1 tablespoon (tbsp)

CUPS1/4 cup (4 tbsp)1/3 cup (5 1/3 tbsp)1/2 cup (8 tbsp)2/3 cup (10 2/3 tbsp)3/4 cup (12 tbsp)1 cup (16 tbsp)4 ½ cups

DRY MEASUREMENTS1 ounces (oz)2 oz3 oz4 oz5 oz6 oz7 oz8 oz16 oz32 oz

1.2 milliliter (ml) 1 ml2.4 ml 2 ml4.7 ml 5 ml9.4 ml 10 ml

14.2 ml 15 ml

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Dr. M. Amirthaveni Subramanian & Ms. Ray-yu Yang High-iron