BISIBELEBATH

Happy new year, folks!! I thought on the first day of the new year, I should write something about soul food. So here it is, “BISIBELEBATH.”

Everyone has their variation to create this amazing food. The reason I call it amazing is because it is mainly prepared using rice, dal (toor dal) and vegetables. In a single go, you tick off three food groups (cereals, pulses and vegetable) just by eating this dish. The recipe below is my mother’s variation to it. And all Bisibelebath lovers know it goes very well with boondi / potato chips or simply curd. Also, one of the reasons why I love it so much is, for the first time, when I met my very very close friend, we had Bisibelebath in a hospital canteen and believe me, his eyes shone when he had the first bite and this was a wonderful sight to witness. That’s why it is a “soul food.”

Nutritional benefits:

· Rice mainly gives carbohydrates and the red gram dal (toor dal) mainly gives protein, we all know this. But the benefit of eating this together is that both rice and dal lack in an amino acid each. Rice is deficient in the amino acid lysine but rich in methionine, while dal is deficient in amino acid methionine and has lysine. So, they both complement each other very well and gives us wholesome nutrients.

· Vegetables which can added are carrot, onion, beans and potatoes. We can also add peas and groundnuts.

· Carrots are an excellent source of vitamin A in the form of beta carotene. They are also a good source of several B vitamins, as well as vitamin K and potassium. Eating carrots is linked to a reduced risk of cancer and heart disease, as well as improved eye health.

· Onions contain decent amounts of vitamin C, folate, vitamin B6, and potassium, which provide several benefits. They are rich in plant compounds and antioxidants, especially quercetin and sulfur-containing compounds which helps in lowering blood pressure and improve heart health and protect against cancer respectively.

· Beans may aid weight loss due to their high protein and fiber content, which can keep you feeling full for longer. They may help reduce your risk of heart disease by lowering LDL (bad) cholesterol, blood pressure, and inflammation.

· Resistant starch in potatoes is a source of nutrition for beneficial gut bacteria. They convert it to the short-chain fatty acid butyrate, which has been linked to reduced inflammation in the colon, improved colon defenses and a lower risk of colorectal cancer. Potatoes are naturally gluten-free, which makes them an excellent food choice for people with celiac disease or a non-celiac gluten sensitivity.

· Peas are naturally high in potassium, folate, and fiber, all of which provide well-established cardiovascular benefits. The fiber and protein in peas make them a filling, nutritious food choice. Green peas and other legumes are recommended by the Centers for Disease Control and Prevention (CDC) for weight control because of their low-calorie density.

· Peanuts are high in fat, consisting mostly of mono- and polyunsaturated fatty acids. For a plant food, peanuts are an exceptionally good source of protein. But some people are allergic to peanut protein.

Ingredients:

· Rice – 1 ½ cup

· Toor dal – ½ cup

· Vegetables diced to an inch size.

· Carrot – 2 in number

· Potato – 1 (big)

· Onion – 1 (big)

· Beans – 10 -15

· Peas and groundnuts – 1 cup

For masala,

· Fenugreek seeds – 1 tsp

· Black pepper – 1 tsp

· Cumin seeds – 1 tsp

· Red chilies – 2-3 in number

· Cinnamon stick – an inch big

· Clove – 2-3 in number

· Coriander seeds – 1 tsp

· Grated coconut – ½ cup

· Oil – 2 tsp

Method:

1. In a cooker, add rice, dal and all the vegetables with peas and ground and cook it for 2 whistles.

2. In a frying pan, add oil and roast all the condiments. Add grated coconut at the end and let it cool.

3. Grind it to a smooth paste by adding little water.

4. After the cooker cools down, open the lid, and let the steam go away.

5. In a kadai, add both the cooked items and the masala and mix well.

6. Bring it to a boil. After turning off the gas, garnish with coriander leaves.

7. And serve hot!