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Phaanu
Ground mixed lentil stew
फाणु (phaanu): Garhwali stew of soaked, ground mixed lentils simmered slowly with greens
Phaanu is everyday food in Garhwal's hill villages, from Pauri to Tehri, made on cold days and in large pots for family gatherings. Mixed lentils are soaked overnight, ground to a coarse paste and simmered slowly in an iron pot until the paste turns into a thick, earthy stew, with spinach or other greens and a mustard-oil and jakhya tempering. It is eaten with steamed rice and a little ghee. The usual mistake is adding the paste to the pot and walking away; for the first 10 minutes it must be stirred constantly or it forms lumps and sticks to the bottom. Chef's tip: whisk the lentil paste into cold water before it goes on the heat; it thickens smoothly and never catches.
- Total time
- 70 min
- Difficulty
- medium
- Serves
- 4
Ingredients
- 3 ½ oz toor dalsoaked overnight
- 1 ¾ oz chana dalsoaked overnight
- 1 ¾ oz split moong dalsoaked overnight
- 1 ⅛ in gingerchopped
- 4 cloves garlic
- 5 cups water
- ½ tsp ground turmeric
- 1 ½ tsp ground coriander
- 1 ¼ tsp salt
- 5 ½ oz spinachchopped
- 2 tbsp mustard oil
- 1 pinch asafoetida (gluten-free hing)
- 3 tbsp fresh corianderchopped
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Method
0/6 doneStep 1: Drain 3 ½ oz toor dal, 1 ¾ oz chana dal and 1 ¾ oz split moong dal and grind them with 1 ⅛ in ginger, 4 cloves garlic and 2 green chillies to a coarse paste, adding only a splash of water.
5 minStep 2: Whisk the paste into the cold 5 cups water in a heavy pot with ½ tsp ground turmeric, 1 ½ tsp ground coriander and 1 ¼ tsp salt until no lumps remain.
2 minStep 3: Bring it slowly to a boil over a medium heat, stirring constantly for the first 10 minutes as it thickens, so it doesn't stick.
10 minStep 4: Lower the heat and simmer, half covered, for 25 minutes, stirring every few minutes, until the stew is thick like porridge and no longer tastes raw. Add hot water if it gets too stiff.
25 minStep 5: Stir in 5 ½ oz spinach and cook for 5 minutes until wilted.
5 minStep 6: Push the stew aside or use a ladle: heat 2 tbsp mustard oil until it just smokes, add 1 tsp jakhya seeds (or cumin seeds), 2 dried red chillies and 1 pinch asafoetida (gluten-free hing), and pour the sizzling oil over the stew. Top with 3 tbsp fresh coriander and serve with rice.
2 min
Nutrition per serving
- Calories
- 290 kcal
- Protein
- 16 g
- Carbs
- 38 g
- Fat
- 9 g
- Fibre
- 10 g
Nutrition values are estimates.
KrazyBadal
Good to know
- How long does phaanu take?
- About 70 minutes in total: 20 minutes to prepare and 50 minutes to cook.
- How many people does it serve?
- 4 as written. Change the servings above the ingredients and every amount scales to match.
- Is it vegan?
- Yes. It has no meat, fish, dairy or eggs.
- Is it gluten free?
- Yes, as written. Check the labels on stock, sauces and spice mixes, which sometimes contain gluten.
- What can I use instead of toor dal?
- Red lentils (masoor dal) (cook 10 minutes less).
- What can I use instead of garlic?
- ½ tsp garlic paste or ⅛ tsp garlic powder per clove.
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