South Indian food while simple is loaded with nutrients in its curries and powders. Like the Menthya Hittu or the methkoot which is a mixture of lentils, grains, seeds and spices. Loaded with proteins, just add a teaspoon of this powder over hot rice, top it with ghee and a dash of lime juice and you will have an instant, delicious rice dish ready, writes food blogger Nanditha Shyam. What’s more, diabetes patients can have one some rice with this every day to control their sugar level.
Preparation time: 10min
Cooking time: 20
Makes- about 500gms
- Channa dal- 1/2 cup
- Urad dal- 1/2 cup
- Moong dal- 1/2 cup
- Toor dal- 1/2 cup
Rice- 1/4 cup
- Whole wheat grains- 1/4 cup
- Jeera- 1-1/2 tbsp
- Coriander seeds- 1 tbsp
- Black pepper- 1tspn
- Fenugreek seeds- 1-1/2 tsp
- Turmeric or haldi- 1/2tspn (optional)
- Mustard seeds- 1/2 tsp
- Oil- 1/2tspnDry r
- ed chilies- 3-4
- Asafetida- 1/4tspn
- Heat a thick bottomed pan and dry roast each dal separately. Make sure to keep stirring to avoid burning. Transfer the ingredients to another plate to cool.
- Dry roast the rice and wheat till brown and fragrant and keep aside.
- Dry roast the seeds one after another and transfer it to the platter containing the other ingredients.
- Add the oil at this stage and allow it to heat up. Add the red chillies and fry for a few seconds. Add the asafetida, turmeric and fry till the raw smell is gone.
- Take off the heat and combine it with all the other roasted ingredients and allow it to cool completely.
- Grind the roasted and cooled mixture in a blender to a fine powder and store in air tight containers.
- The whole wheat grain can be substituted with equal quantities of lapsi or semolina.
- The turmeric is an optional ingredient. You can skip it if you want to.
- The quantity of the red chilies can be increased if you want this spice mix to be slightly spicy.