Creamy Horse Gram (Ulavalu) & Greens Dal- vegan, gluten free.

Spotlight on for ‘Horse gram’ (aka as ulavalu, kulith, kollu,muthira in various indian languages).

Horse gram, crop grown in South east Asia, some parts of Africa is the lentil with the most protein content on the planet. Drought resistant, excellent nutrition profile and hardiness, makes it a promising nutritional source in future per US National academy of Sciences.

This lentil is used to feed horses primarily to control weight , while giving sustained energy, and hence it is named so. Nutrition wise, a cup of horse gram has 22 g protein, 5 g fiber, abundant calcium, iron, phosphorus and almost no fat. Horse gram is known to improve insulin resistance, bone health, while keeping obesity far away. (Horse gram can increase uric acid levels, so limit use if you have gout)

Ulavacharu, is the soup made with concentrated water after cooking the horse gram and is famous in South India. After knowing the plant power of horsegram, I decided to go for a dish to use the whole lentil with nature’s best gift to us- the greens.

So, plenty of mixed greens ( from spinach to kale to moringa) with an earthy flavor of horse gram, creaminess from cashews and loads of spices make this dal a perfect comfort dish that truly is nourishing. This pairs very well with roti/ chapathi/ breads or rice (although my kids loved it with roti)

Done along the lines of Dal makhani, this dish doesn’t take too long once you have the horse gram cooked. You have to soak the horse gram overnight, to enable better digestion and to remove any anti nutrients that interfere with absorption.

Creamy Horsegram and greens dal

A spicy and delicious dal with horse gram and mixed greens, burst of nutrition in each bite

Print Recipe Pin Recipe

Prep Time 10 hours hrs

Cook Time 1 hour hr

Course Side Dish

Cuisine Indian

Servings 4 people

Equipment

• pressure cooker or instant pot

Ingredients

  

• 1 cup horse gram
• 4 cups mixed greens – chopped
• 1/2 cup chopped red onion
• 2 tomatoes chopped
• 3 garlic cloves finely chopped
• 1 inch ginger finely chopped or grated

Spices

• 2 tsp coriander powder
• 2 tsp cumin powder
• 1 tsp red chili powder can add more if preferred
• 1 tsp turmeric powder
• 2 tsp kasuri methi (dried fenugreek leaves powder)
• salt to taste

Cashew milk

• 6-8 cashews soak in 1/2 cup hot water for 15 min and grind into a thin paste

Instructions

 

Cooking the horse gram

• Soak the horse gram in water standing about one inch over the lentil surface overnight, about 8-10 hr.

  Then drain the water. Put the drained lentils in a pressure cooker or instant pot bowl. Add water to cover the lentils up to an inch from the surface.

  Cook for 6 whistles in pressure cooker, and wait for natural release.

  If using instant pot, cook for 25 min on high pressure, wait for natural release.

Making cashew milk/ paste

• Soak cashews in hot water for 15 min. Blend into a thin paste, with the soaking water and set aside.

Making the dal

• In a heavy bottom pot, add few tbsp water ( or a spray of avocado oil if using). When hot, add chopped garlic, ginger. As you feel the aroma emanate, add the onions. Saute for 3 min, till onions are translucent

  Then add chopped tomatoes and let them cook till mushy.

  Now add the cooked horse gram into the pot along with any left over water. Mix well.

  Add the spices mentioned above. Adjust salt. Put the lid on and let it cook for 8-10 min on medium heat.

  At this stage, if you want smoother texture, use a hand masher or an immersion blender to get your desired consistency. I left it mostly mashed while leaving some cooked lentils.

  Then add the chopped greens ( use a diverse variety but with good portion of neutral greens like spinach, to balance bitterness of some greens like kale, arugula). Mix all the contents well.

  Simmer for 10 min with lid on.

  Then add the cashew paste. Stir it in well.
• Serve hot with breads or rice.