Energy	446 kcal
Carbohydrates	30.16 gm
Sugars	7.33 gm
Dietary Fibre	9.3 gm
Fat	19.94 gm
Protein	36.49 gm
Tryptophan	0.59 gm
Threonine	1.766 gm
Isoleucine	1.971 gm
Leucine	3.309 gm
Lysine	2.706 gm
Methionine	0.547 gm
Phenylalanine	2.122 gm
Tyrosine	1.539 gm
Valine	2.029 gm
Arginine	3.153 gm
Histidine	1.097 gm
Alanine	1.915 gm
Asparctic acid	5.112 gm
Glutamic acid	7.874 gm
Glycine	1.880 gm
Proline	2.379 gm
Serine	2.357 gm
Vitamin C	6.0 mg
Vitamin K	47 µg
Calcium	277 mg
Iron	15.7 mg
Magnesium	280 mg
Phosphorous	690 mg
Potassium	704 mg
Sodium	2.0 mg
Zinc	4.89 mg

• (Uttarakhand State Council for Science and Technology, 2015)

BHATT KI CHURKANI

Made with Black Soyabean, this sour preparation is eaten with rice and is well known for its unique taste and high nutritious value.

Ingredients (serves four)

1. Bhatt- 300 gms
2. Rice paste or plain flour
3. Onion- 1
4. Jeera- 2 tablespoon
5. Dhaniya powder- 1 tablespoon
6. Jeera powder- 1 tablespoon
7. Chilli powder- ½ tablespoon
8. Oil- 2 tablespoons
9. Salt- to taste
10. Water- 4 or 5 cups

Preparation

1. Soak bhatt overnight.
2. Heat oil in a kadhaai and add jeera, chopped onions and soaked Bhatt together in the kadaahi and fry till the onions start getting brown.
3. Now add 1-2 tablespoons of plain flour and fry again for few minutes.
4. Put haldi, dhania, jeera powder and chilli powder. Fry for few more seconds.
5. Add 4 cups of water and cook on high flames.
6. Cover and simmer for 30-40 minutes or till bhatt is soft and curry is thick. The colour of churkani should be dark greenish black
7. Serve it with hot steamed rice.

RUS

A very appetising and highly nutritious dish made from a mixture of dais. It is very nutritious as it consists of a mixture of various pulses (great source of protein and iron as it is cooked in an iron vessel) . It is typically eaten in winters along with steamed rice and bhang ki chutney.

Ingredients (serves 3-4)

1. Bhatt (Black Soyabean) - 50 gm
2. Gahat (Kulath) - 50 gm
3. Rajma - 50 gm
4. Chana - 50 gm
5. Urad - 50 gm
6. Rice - 30 gm
7. Ginger - 30 gm
8. Garlic - 5-6 Flakes
9. Cumin Seeds - 1 Tea Spoon
10. Cloves - 5-6
11. Black pepper – 1/2 Tea spoon
12. Hot Spice - 1/2 Tea spoon
13. Green Coriander - Y2 Bunch

Preparation

1. Soak rice overnight and grind into fine paste.
2. Soak dais overnight and boil in plenty of water , till tender.
3. Make fine paste of black pepper, cloves, ginger, garlic and cumin seeds.
4. Now fry the ground paste in oil for sometime.
5. Add dal extract (stock) and thicken it with rice paste and cook it for 10-15 minutes.
6. Add hot spice.

Garnish

Rus is garnished with chopped green coriander and served with boiled rice. Ghee, also served with Rus, adds a magical twist to the tingling taste.

(Uttarakhand Organic Commodity Board, 2013)