Spinach Dal

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Spinach and toovar dal used for this mildly spiced recipe, makes this dal a rich calcium source. Serve hot with roti or rice. 

 

Spinach Dal
Serves 3
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Prep Time
20 min
Cook Time
20 min
Total Time
40 min
Prep Time
20 min
Cook Time
20 min
Total Time
40 min
Ingredients
  1. 2 cups chopped spinach
  2. 1/2 cup toovar dal
  3. 1 tsp finely chopped ginger
  4. 1 tsp finely chopped green chilies
  5. 1/4 tsp turmeric powder
  6. 1/2 tsp chilli powder
  7. 2 tbsp chopped coriander
  8. salt to taste
  9. For The Tempering
  10. 3 bay leaves
  11. 3 cloves
  12. 3 whole dry kashmiri red chillies
  13. 1/2 tsp cumin seeds
  14. a pinch of asafoetida
  15. 1 tbsp oil
Instructions
  1. Clean, wash and soak the toovar dal for 15 to 20 minutes. Drain and keep aside.
  2. Combine the soaked toovar dal, ginger, green chillies, turmeric powder, salt and 3 cups of water and pressure cook for 2 whistles.
  3. Allow the steam to escape before opening the lid.
  4. For the tempering, heat the oil in a pan. Add the bay leaves, cloves, red chillies, cumin seeds and asafoetida.
  5. When the cumin seeds crackle, add the spinach and sauté for 2 minutes.
  6. Add the cooked dal, chilli powder and coriander and simmer for 5 minutes.
  7. Serve Hot
Notes
  1. Nutrition (per seving)
  2. Calories: 134
  3. Fat: 4.1 g
  4. Carbohydrates: 17.2 g
  5. Protein: 7.1 g
JayashreePrakashFitness http://jayashreeprakash.com/

 

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