PHANU

‘Phanu' can be prepared from varieties of lentil/legumes and its taste depends on what kind of legume is used. Here, am preparing it from Gath also known as Horse gram, its a household dish of every Garhwal home. Most people know horse gram as a part of south Indian cuisine, but this is one of the most popular legumes of Uttrakhand. Garhwali cuisine is mainly based on lentils/ legumes and varieties of vegetables, nothing fancy is served at hills but they are always packed with flavors.

Nutritional Value

Horsegram is usually known for its heat content i.e. the basic nature of the legume produces heat in the body, that's why its one of the favorite at cold regions of India. Well, its rich in iron, calcium, and protein but according to old sayings, it should be avoided by females who are expecting.

Calories- 360

Protein- 24 g

Iron - 30%*

Calcium - 20%*

Servings- 2 to 3

Ingredients

1/2 cup Horsegram (soaked drained and then coarsely ground)

2 tablespoon oil ( any oil of your choice)

1/4 teaspoon jakhiya 

1 tablespoons minced/paste garlic

2 teaspoon Coriander (dhaniya)

1 teaspoon Turmeric (haldi)

1 teaspoon Red chili powder

1/4 teaspoon cumin seeds (jeera)

1/8 teaspoon asafetida (hing)

1 tablespoon salt

1 bay leaf

Method

Soak the horse gram (gath) for 4 to 6 hours, wash it thoroughly and grind it coarsely. If you will make paste the final texture of the gath will be too thick as it thickens very quickly so it depends on one's choice how the final look should be either thick or thin.

First, we will make 10 dumplings from the coarse dal.  Take almost 5 tablespoons of dal separately and add a little salt to it. Shallow fry them in the pan by adding little oil. Try to make dumplings like the size of karhi pakora, the smallest the best.

The dumplings part can be skipped if you want to cut calories, its just they bring extra texture to the dish, and traditionally its made that way.

In a wok heat 2 tablespoons of oil add jakhiya (if you don't have jakhiya add mustard seeds) bay leaf and asafetida to it. Let the seeds splatter then add garlic fry for ten second and add all spices one by one, fry for few more seconds and as you will see while frying the oil will ooze out from the paste at this time add the horse gram, fry it for few minutes and then add water.

It will start thickening soon, add water and let it boil for approx 8 to 10mins, put the fried dumplings in it, add more water according to your need and let it boil for another 5 mins. Take off the flame and add coriander to garnish. Serve with plain rice or roti. Enjoy!