Ingredients & Ayurvedic Properties
| Ingredient | Weight | Ayurvedic Profile |
|---|---|---|
 Mung beans, split and rinsed | 55 g | Sweet, Astringent · Cooling |
 Pigeon pea, rinsed and drained | 55 g | Sweet, Astringent · Heating |
 Chana dal, soaked and drained | 55 g | Sweet, Astringent · Cooling |
 Red lentils, rinsed until clear | 55 g | Sweet, Astringent · Cooling |
 Black gram, split and rinsed | 45 g | Sweet · Heating |
 Cumin seeds, whole | 5 g | Pungent, Bitter · Heating |
 Asafoetida, finely powdered | 1 g | Pungent · Heating |
 Ghee, for tempering | 20 g | Sweet · Cooling |
 Rock salt, finely ground | 4 g | Salty · Cooling |
| Water, freshly boiled | 1200 g | Whole culinary ingredient |
Step-by-Step Preparation
- Heat 1200 ml (about 5 cups) water until vigorously boiling, then lower it to a bare simmer beside the main pot for measured additions.
- For Rajasthani Five-Lentil Panchmel, cover the chana dal with at least three times its volume of cool water and soak for 20 minutes; drain for 2 minutes before the first heated step.
- Soak the slower lentils, rinse all five together. Cover with three times the volume of cool water for 30 minutes, drain for 2 minutes, and rinse until the runoff is clear.
- Simmer them until every variety is completely tender. Maintain low heat for 15–17 minutes, stirring every 3 minutes, until the pulses crush easily against the side of the pot.
- Whisk the pot just enough to blend the red lentils into the broth while leaving some grains visible. Whisk for 30–45 seconds off the heat, stopping while some whole grains remain visible and the broth is only lightly thickened.
- Bloom cumin and asafoetida in ghee, pour the tempering over the panchmel. Warm the fat over medium-low heat for 1 minute, let the spice sizzle for 30–45 seconds, and pour the tempering over the dish before its final rest.
- Season after a final gentle boil. Boil gently for 2–3 minutes, skim any foam, then turn off the heat and make the final seasoning adjustment.
- Rest Rajasthani Five-Lentil Panchmel for 5 minutes covered off the burner; stir once gently, check the final consistency, and serve warm without prolonged holding.
Dosha Modifications & Seasonal Guidance
Vaidya Culinary Note (original lacto-vegetarian recipe developed for the R3 regional and practical cooking collection)
Thorough soaking and cooking are essential in this robust five-lentil dal Vata: eat a modest bowl with extra ghee and soft rice. Pitta: keep the sharp spices modest and favor coriander or fennel. Kapha: use a smaller portion and sharpen the seasoning with ginger or black pepper.
USDA Nutrition Facts for Rajasthani Five-Lentil Panchmel
| Nutrient | Per 100g | Per Serving (1 serving (373g)) |
|---|---|---|
| Energy (Calories) | 76 kcal | 283 kcal |
| Protein | 4.2 g | 15.6 g |
| Total Carbohydrates | 11.0 g | 41.2 g |
| Dietary Fiber | 2.4 g | 9.1 g |
| Total Sugars | 0.3 g | 1.0 g |
| Total Fat | 1.8 g | 6.9 g |
| Calcium | 23.7 mg | 88.6 mg |
| Iron | 1.36 mg | 5.10 mg |
| Magnesium | 31.2 mg | 116.6 mg |
| Phosphorus | 63.3 mg | 236.6 mg |
| Potassium | 185 mg | 690 mg |
| Sodium | 110 mg | 412 mg |
| Zinc | 0.56 mg | 2.10 mg |
| Copper | 0.16 mg | 0.61 mg |
| Manganese | 0.22 mg | 0.84 mg |
| Selenium | 0.9 µg | 3.3 µg |
| Vitamin C | 0.3 mg | 1.0 mg |
| Vitamin A (RAE) | 11.9 µg | 44.3 µg |
| Vitamin E | 0.07 mg | 0.28 mg |
| Vitamin K | 0.5 µg | 1.7 µg |
| Thiamin (Vitamin B1) | 0.08 mg | 0.28 mg |
| Riboflavin (Vitamin B2) | 0.03 mg | 0.11 mg |
| Niacin (Vitamin B3) | 0.31 mg | 1.15 mg |
| Vitamin B6 | 0.05 mg | 0.18 mg |
| Folate (DFE) | 53.8 µg | 201.1 µg |
| Choline | 4.0 mg | 14.9 mg |
