In this meal, I have used three main food groups, lentils, vegetables, and fish to make a protein-rich, fiber-rich, omeg-3 meal to suit the rainy season.
Lentil: Yellow Moong Dal – a source of protein and fiber
Vegetable: Green beans (French beans) are inexpensive, a good source of healthy carbohydrates, protein, fiber, and micronutrients (Vitamins – A, C, K, Folate, Thiamine, Niacin, and Calcium, Iron, Magnesium, Phosphorous, Potassium, Zinc).
Dried fish – a source of protein and omega-3
Rice (staple food)
Instead of creating a separate group of food for green beans, I included the green beans with basmati rice for pulao; for flavor I included the pulao with two strong flavoring ingredients – out of which one ingredient is considered partly unhealthy due its obesity risk – so I opted to use this ingredient in moderation for a satisfying flavour, the other ingredient counterattacks the risk (if any) imposed by the first ingredient by providing strong antioxidants to the pulao, thus making the pulao robust and flavorful.
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For the lentil soup – I flavoured the Dal with fresh ingredients such as mustard seeds, fenugreek seeds, onions, tomatoes, green chillies, coriander leaves, and essential ingredients like turmeric powder, asafoetida powder and salt .
Dried fish – I fried the dried fish in moderate to low heat in an iron tava by marinating the pieces of the dried fish in two essential ingredients turmeric powder and salt, until crisp in texture at the surface.