Sensational Phaanu

The dish of phaanu is typical of the Uttarakhand region of India. It is typically eaten with steamed rice and is made with a variety of lentils and grains like bajra, arhar dal, and urad dal. Ingredients like cumin seeds, coriander powder, turmeric powder, and red chilli powder make this dish so tasty. The various lentils used in its production give it a thick texture and an earthy flavour; nevertheless, it is also possible to produce a vegetarian version of phaanu by adding potatoes or other vegetables like radish or peas. It's well-liked for both its deliciousness and its nutritional value, thanks to the vegetable protein and other vitamins it absorbs during cooking. Because of this, eating phaanu on a regular basis is not only highly enjoyable, but also has numerous health benefits.

• Origin: Uttarakhand, India
• Category: Phaanu is a Pahari Vegetarian Main Dish which is considered Main Course
• Ingredient: Mixed Lentils, Spices are treated as main ingredients for this recipe. Other ingredients used are Ghee, Asafoetida, Spices
• Time and Flavour: This recipe takes approx 1-2 hours and the flavour is Spicy and Earthy
• Nutritional Information: Phaanu contains 140 kcal calories per 100 g serving. This serving contains 3 g of fat, 8 g of protein and 22 g of carbohydrate. The latter is 1 g sugar and 6 g of dietary fiber, the rest is other nutritional component. [ These values may vary based on ingredients used and its quantity ]

Photo Credit: AboutUttarakhand.com

'Phaanu’ is a unique and wholesome Pahari dish originating from the hilly regions of India, particularly Uttarakhand. This nutritious dish is a type of lentil curry that showcases a variety of legumes and is known for its distinct preparation method. To prepare Phaanu, a mixture of lentils such as green gram (moong dal), black gram (urad dal), and pigeon pea (arhar/toor dal) is used. The lentils are soaked and then coarsely ground. The ground lentils are then fermented for several hours, which adds a distinct tanginess to the dish.

The fermented lentil mixture is cooked with a blend of spices such as cumin, turmeric, and asafoetida. The dish is often tempered with ghee (clarified butter) infused with spices, which adds richness and flavor. Phaanu is not only known for its unique taste but also for its health benefits. The fermentation process enhances the nutritional value of the lentils and aids in digestion. It’s often served with steamed rice or local flatbreads like 'Baadi.’ Phaanu is a culinary gem that reflects the ingenuity of Pahari cooking. Its preparation method, combining lentils and fermentation, showcases the region’s culinary diversity and skill. This dish is not only enjoyed for its flavor but also valued for its nutritional and cultural significance.

• Pigeon Pea Lentils [ अरहर दाल ], 1 Cup
  → Soaked In Water For 2 Hours.
• Black Gram Split [ उड़द दाल छिलका ], 1/2 Cup
  → Soaked In Water For 2 Hours.
• Tomato [ टमाटर ], 1 Piece
  → Finely Chopped.
• Ginger [ अदरक ], 1 Inch
  → Finely Chopped.
• Cloves [ लौंग ], 4 Pieces
  → Finely Chopped.
• Turmeric Powder [ हल्दी चूर्ण ], 1 Tablespoon
  
• Asafoetida [ हींग ], 1 Pinch
  
• Ginger [ अदरक ], 1/2 Inch
  → Finely Chopped. To Be Used For The Tadka.
• Garlic Cloves [ लहसुन की पुठ्ठी ], 2 Pieces
  → Finely Chopped. To Be Used For The Tadka.
• Cumin Seeds [ जीरा ], 1 Tablespoon
  → To Be Used For The Tadka.
• Green Chili [ हरी मिर्च ], 1 Piece
  → Slit. To Be Used For The Tadka.
• Mustard Oil [ सरसों का तेल ], 1 Tablespoon
  → To Be Used For The Tadka, Use Any Oil Of Your Choice.

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• Toor Dal and Urad Dal should be soaked for a few hours and kept ready before starting to prepare the Pahari Style Phanu Recipe.
• To the pressure cooker, add the soaked dal, chopped tomatoes, ginger, garlic, turmeric, and salt.
• Cook the dal in a pressure cooker for at least six whistles, then release the pressure naturally before opening the cover.
• Restart the dal on the heat, add a pinch of hing, correct the salt if necessary, and add a bit more water to the panu to change the consistency. To achieve a good, creamy consistency for the phanu recipe, slightly mash it.
• To prepare the tadka for the phanu recipe, heat the mustard oil in a tadka pan. Once it is heated, add the cumin seeds, ginger, garlic, and green chilli. Let the mixture sizzle for a few seconds.
• Mix well after adding the tadka to the phanu, then serve hot.
• Serve the Pahari Style Phanu Recipea along with phulka, Aloo Baingan Ki Sabzi, and Mooli Raita Recipe.

There are many health advantages of Arhar Dal White Urad Dal. It is a great option for anyone trying to maintain their health because it is high in proteins, carbs, vitamins, and minerals.

• Arhar dal white urad dal’s protein content aids in the body’s tissue growth and repair. Additionally, it contributes significantly to the preservation of muscle mass and the body’s ability to produce energy.
• By joining with bile acids in the digestive tract, the high soluble fibre content of Arhar dal white urad dal lowers cholesterol levels in the blood. This can lower your risk of cardiovascular problems and keep your heart healthy.
• White urad dal from Arhar is a good source of nutritional minerals like zinc, phosphorus, potassium, magnesium, iron, and potassium, all of which are crucial for optimum health. Zinc is essential for a healthy immune system as well as wound healing, while potassium helps maintain fluid equilibrium throughout the body.
• Magnesium present in this lentil helps support normal neurological functions, including mood regulation, while phosphorus promotes strong bones development to give you better overall bone mineral density. Finally, Iron found within Arhar Dal White Urads Dal contributes to increased red blood cell production, therefore increasing oxygen flow throughout your bloodstream, leading to improved physical performance levels.
• The magnesium in this lentil supports healthy brain processes, such as mood control, and the phosphorus it contains encourages the growth of strong bones, improving your overall bone mineral density. Finally, the iron in Arhar Dal White Urads Dal helps to boost the synthesis of red blood cells, which in turn increases oxygen flow throughout your bloodstream and improves your level of physical performance.

Although these components may offer some health benefits, it's crucial to keep in mind that everyone's experience may vary, and they must be consumed in moderation as a part of a balanced diet. If you have any specific health issues or concerns, it's recommended to speak with a healthcare provider.

In sum, the Pahari dish 'Phaanu' is a culinary gem that encapsulates the history and skill of the region's cuisine. Prepared with the same care and skill as any Pahari dish, 'Phaanu' is made from a variety of lentils that have been soaked and mixed. The dish is elevated far beyond its humble origins thanks to the painstaking cooking procedure and symphony of spices. 'Phaanu' is more than just a delicious dish; it is a culturally significant symbol of togetherness and tradition that is served during festive gatherings and important events. Each bite tells of the Pahari people's determination to turn humble elements into something delicious. Food is more than just fuel for the Pahari people; it is also a symbol of their culture, a melting pot of flavours and traditions. Each bite is a celebration of history, a window into the culinary prowess of the area, and a living monument to the everlasting bond between food and culture.