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A hearty one-pot Maharashtrian comfort food where tender, diamond-shaped whole wheat pasta is simmered in a flavorful, tangy lentil stew. It's a complete and satisfying meal in a bowl.
Pressure Cook the Dal
Prepare the Dough for Phal
Shape the Phal
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A hearty one-pot Maharashtrian comfort food where tender, diamond-shaped whole wheat pasta is simmered in a flavorful, tangy lentil stew. It's a complete and satisfying meal in a bowl.
This maharashtrian recipe takes 65 minutes to prepare and yields 4 servings. At 426.06 calories per serving with 16.14g of protein, it's a moderately challenging recipe perfect for lunch or dinner.
Prepare the Varan and Cook the Phal
Prepare the Tempering (Tadka)
Finish and Serve
Add vegetables like drumsticks (moringa), spinach (palak), or fenugreek leaves (methi) to the dal while it simmers for extra nutrition and flavor.
Increase the amount of red chili powder in the dough and add a teaspoon of Goda Masala to the dal for a more authentic and spicy Maharashtrian taste.
While traditionally made with toor dal, you can try a mix of toor and masoor dal for a different texture and flavor profile.
For a Satvik version, simply skip the garlic in the tempering. The dish will still be flavorful due to the other spices.
The combination of toor dal (pigeon peas) and whole wheat flour provides a significant amount of plant-based protein, essential for muscle repair, growth, and overall body function.
Both whole wheat flour (atta) and lentils are excellent sources of dietary fiber. Fiber promotes digestive health, helps maintain stable blood sugar levels, and contributes to a feeling of fullness.
The whole wheat 'phal' offers complex carbohydrates, which provide sustained energy release, unlike simple carbs, keeping you energized for longer.
Spices like ajwain (carom seeds) and asafoetida (hing) are traditionally used in Indian cooking to aid digestion and prevent bloating and gas.
Yes, Varan Phal is a very healthy and balanced dish. It's a complete meal, providing complex carbohydrates from whole wheat, protein from lentils, and essential nutrients from spices. It is high in fiber, which aids digestion.
One serving of Varan Phal (approximately 1.5 cups or 440g) contains around 450-500 calories. The exact count can vary based on the amount of ghee and oil used.
The traditional 'phal' are made from wheat flour, which contains gluten. To make it gluten-free, you can substitute the wheat flour with a mix of jowar (sorghum) flour and besan (gram flour), though the texture will be different.
Varan Phal is best enjoyed fresh. If made ahead, the phal can absorb too much liquid and become mushy. You can, however, prepare the cooked dal and the dough in advance and assemble the dish just before serving.
Varan Phal is a one-pot meal and doesn't require any side dishes. However, it pairs wonderfully with a simple kachumber salad, a dollop of plain yogurt, and some pickle on the side.