The traditional Dal Bhat and Tarkari has become a comfort food of Nepalese people being cooked in every Nepalese household at least once a day. Dal Bhat tarkari fuels, Nepalese people, every day and is treated unintentionally superior to any other dishes

By Neeta Shrestha, Dietician, Nepal Cancer Hospital and Research Centrer, and Pratikshya Gautam, Dietician, Nepal Cancer Hospital and Research Centrer.

Nepalese Dal Bhat is composed of white rice (bhat) with lentil (dal) and is often accompanied by seasonal vegetable (tarkari), a small portion of chutney, or pickle (achar) which can be either fresh or fermented, and greens leafy vegetables. Along with this, there may also be curd (Dahi) or meat curry made from chicken, goat, or fish. Though the base of Dal Bhat and Tarkari remains the same the taste and the side dishes such as curd, curry made from chicken or goat or fish, papadums, salad, fresh green chilies, sliced lemon, etc which keep on changing depending upon the place/ locality. This whole set of the dish is loaded with lots of nutrients including macro and micronutrients, which ultimately serve as an ideal food for a balanced diet.

The wholesome food is phenomenal with all the balanced nutrients. The rice is soft, Dal being soupy and vegetables being fresh, the whole set is the reflection of a balanced diet with the perfect combination of all macro and micronutrients. Breaking down the benefits of the nutritional value of one-time meal of Dal Bhat and Tarkari, the benefits are as follows:

Rice: Typically white rice is used in many parts of the nation but brown rice and parboiled rice also be used depending upon personal preferences. In the higher elevations of the country, rice is often replaced with Dhindho, which is a cooked preparation of flour such as maize, buckwheat, millet, etc.

It is known as a staple food of more than half of the world’s population. It is a great source of carbohydrate which our body requires for energy production and normal functioning. It also contains some protein, little to no fat (almost negligible), dietary fibre, minerals and vitamins such as manganese, niacin, thiamine, selenium and magnesium etc,. The nutrient value of rice depends upon the varieties and cooking methods.

Dal (Lentil): There are many varieties of lentils that can be used to prepare dal. Depending upon the individual’s choices and its availability the commonly used dal are red lentil, black gram, Bengal gram, green gram, etc.

They are high in fibre and the most inexpensive source of protein particularly for anybody hoping to incorporate more plant based protein and boosts their protein intake into their daily food intake. When combine with whole grain it provides the same quality protein as meat. It is also rich in nutrients like potassium, folate and iron. These lentils come in a various colors and have so many therapeutic benefits. Adequate amount of lentils everyday helps lowering the blood pressure, blood cholesterol and blood sugar and also helps to reduce anemia, mental fatigue and general weakness.

Vegetable: Varieties of seasonal vegetables can be used for the preparation like beans, carrot, cauliflower, cabbage, pumpkin, etc., Different kinds of green leafy vegetables can also be added to the dish.

It includes both green leafy and other vegetable provide good source of fibres, minerals and vitamins. Daily consumption of vegetables helps in regulation of blood pressure, reduce the risk of heart disease, helps in prevention of certain types of cancer, blood sugar management, weight management, improves gut health etc,.

Pickles: Used as a side dish, raw ingredients such as tomatoes, radish, cucumber, boiled potato dressed with plenty of spices, etc are used to make pickles. And not to mention ‘Gundruk’, prepared by fermenting green leafy vegetables is also very popular and loved by many.

This provide spicy and/ or sour taste that complements Dal Bhat and Tarkari and help in decent appetizing of the whole meal. Freshly prepared pickles are rich in vitamins and minerals. The fermented pickles ‘Gundruk’ are full of good bacteria- probiotics which helps in improving gut health.

 

People usually have a concept that rice is only food which contains high carbohydrate, but whatever other option you choose from cereals ultimately it turns out to glucose to provide energy. Hence rather than focusing on the type of food, one should focus on the quality they are eating. According to ‘My Plate’ created by the U.S. Department of Agriculture (USDA), one should include a combination of vegetables, fruits, grains, and protein-rich foods by filling half of the portion of the plate with vegetables, 1/4th with cereals, and the remaining 1/4th with protein-rich food. Adding food from all food groups ensures the meal is nutritious and balanced all at once.