A healthy combination of dal and spinach loaded with nutrients. This is an ideal dish to sneak spinach into the kids diet that dislike the vegetable. Either masoor dal, moong dal, toor dal, chana dal or a combination of any can be used. I prefer moong dal, a skinned, split yellow dal from green moong bean. Cooking the dal in the pressure cooker speeds up the process with the spinach incorporated at the end, finished and enhanced with a tempering of spices. Simple, easy to make, delicious, served with rice or chapatis.
Spinach is low in calories, high in vitamins including dietary fibre, calcium and protein. An excellent source of valuable nutrients. Controls blood sugar levels, prevents cancer, asthma, regulates blood pressure, improves bone health, promotes healthy digestive tract, skin and hair. A healthy and nutrient-rich vegetable.
A good source of protein, moong dal is low in fat and carbohydrates. Rich in B complex vitamins, potassium and calcium. It is extremely light, has a mild flavour and easy to digest. Commonly used to prepare dal, soups, snacks and even desserts.
Spinach is low in calories, high in vitamins including dietary fibre, calcium and protein. An excellent source of valuable nutrients. Controls blood sugar levels, prevents cancer, asthma, regulates blood pressure, improves bone health, promotes healthy digestive tract, skin and hair. A healthy and nutrient-rich vegetable.
A good source of protein, moong dal is low in fat and carbohydrates. Rich in B complex vitamins, potassium and calcium. It is extremely light, has a mild flavour and easy to digest. Commonly used to prepare dal, soups, snacks and even desserts.
Dal Palak
(Serves 6)
Ingredients:
1 bunch of spinach (chopped)
1 cup yellow moong dal (split yellow dal)
1 large onion (chopped)
2 long green chillies (chopped)
1 large tomato (chopped)
4 large cloves of garlic (chopped)
1-inch ginger (sliced into pieces)
1/2 teaspoon turmeric powder
1 tablespoon sugarcane jaggery
salt
Method:
Chop spinach, wash and drain well using a colander.
Clean, wash dal, transfer to a pressure cooker with 6 cups of water, onion, green chillies, tomato, garlic, ginger, turmeric powder and salt. Cook until dal is soft, around 4 to 5 whistles. When safe to open the cooker, stir in the spinach. Cook for a couple of minutes and check for seasoning. Add jaggery and salt.
Note:
Tempering
1 teaspoon cumin seeds
1 teaspoon mustard seeds
2 small red dried chillies
1 sprig of curry leaves
1/8 teaspoon asafoetida (hing)
2 tablespoons oil
Method:
Heat oil, add asafoetida, mustard seeds, cumin seeds, curry leaves and red chillies. Once seeds start to splutter, curry leaves fragrant and red chillies slightly wilted, add tempering to dal palak.
Stir and serve with rice or chapatis.
(Serves 6)
Ingredients:
1 bunch of spinach (chopped)
1 cup yellow moong dal (split yellow dal)
1 large onion (chopped)
2 long green chillies (chopped)
1 large tomato (chopped)
4 large cloves of garlic (chopped)
1-inch ginger (sliced into pieces)
1/2 teaspoon turmeric powder
1 tablespoon sugarcane jaggery
salt
Method:
Chop spinach, wash and drain well using a colander.
Clean, wash dal, transfer to a pressure cooker with 6 cups of water, onion, green chillies, tomato, garlic, ginger, turmeric powder and salt. Cook until dal is soft, around 4 to 5 whistles. When safe to open the cooker, stir in the spinach. Cook for a couple of minutes and check for seasoning. Add jaggery and salt.
Note:
- Spinach has a high water content and contains oxalic acid that leaves a lingering bitter taste. Hence, jaggery is added to neutralize the taste. If desired, jaggery can be omitted.
Tempering
1 teaspoon cumin seeds
1 teaspoon mustard seeds
2 small red dried chillies
1 sprig of curry leaves
1/8 teaspoon asafoetida (hing)
2 tablespoons oil
Method:
Heat oil, add asafoetida, mustard seeds, cumin seeds, curry leaves and red chillies. Once seeds start to splutter, curry leaves fragrant and red chillies slightly wilted, add tempering to dal palak.
Stir and serve with rice or chapatis.
