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Disclaimer: This podcast does not provide medical advice. The content of this podcast is provided for informational or educational purposes only. It is not intended to be a substitute for informed medical advice or care. You should not use this information to diagnose or treat any health issue without consulting your doctor. Always seek medical advice before making any lifestyle changes.

Many people think that high blood pressure comes with age and it is normal to take some medicines for this, especially with the world the way it is today. But it’s not.

Hypertension can be the cause of heart disease, strokes, chronic kidney disease and more and can be prevented by being aware of the causes and avoiding them.

Join us on Saturdays with SHARAN with Dr Nandita Shah from India to understand what hypertension, its causes and prevention is. You will also see testimonials of 2 SHARAN facilitators as well as hear from our clinical cardiologist, Dr Aarti Rathi and you will see Madhura Vayal’s healthy version of a popular and delicious North Indian dish, Daal Makhani.

Recipe for Daal Makhani

DAL MAKHANI (Serves 2)

Ingredients

1/4 cup red kidney beans

1/4 cup whole black gram

4 medium size tomatoes, coarsely chopped

1 medium size onion

2 bay leaves

1 inch cinnamon

1 black cardamom

1 star anise

1 tsp red chilli powder

1/4 tsp turmeric

1/2 tsp coriander powder

1/4 tsp cumin powder

1 tsp garam masala

1/2 tsp kasoori methi (optional)

1/8 tsp cardamom powder

8-10 cashews

1 tsp unrefined salt

1/4 cup water

2 cups water for soaking

1 cup water for cooking

For garnish

2-3 tbsp thick coconut milk (first extract)

Method

Wash the kidney beans and black gram. Soak them in 2 cups water and keep aside for 8 hours preferably overnight

Drain the water and rinse with fresh water. Pressure cook these with 1 cup water and ½ tsp salt for 1 whistle and allow the pressure release by itself. Drain the beans (but keep the water). You can also cook the beans without a pressure cooker the way you usually cook beans.

Heat a thick bottom stainless steel pan. Add the chopped onions, 2 tbsp water and 1/4 tsp salt. Cook the onions till they are light brown and translucent.

Add the tomatoes, ginger and garlic. Add 1/4 cup water. Bring it to a boil and cover and cook for 10 mins. Once the tomatoes have mushed up, turn the heat off and allow this mixture to cool down.

Transfer in a grinder jar and add the cashews. Grind this mixture without adding any water till it’s smooth and creamy.

In a thick bottom stainless steel kadhai or pot add the garam masalas and 2-3 tbsp water. Bring to a boil. Add the ground paste and the pressure cooked beans. Adjust the consistency with the saved beans water. Add salt only if necessary.

Serve the hot dal makhani along with fragrant brown rice (recipe on SHARAN website) or with Indian flat breads.

SERVES 2

VARIATIONS: You can make more of the gravy (with the paste and garam masala) and freeze it and use it later. You can replace the beans with tofu to get a ‘paneer’ makhani or with mixed vegetable to get a vegetable makhanwalla and impress your guests every time! You may also replace the whole black gram with brown lentils.