The palak toovar dal used for this slightly spicy recipe makes this dal a rich source of calcium. Serve hot with roast or rice.

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Cooking Time:    
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Makes 3 servings

Ingredients

2 cups chopped spinach (palak)
1/2 cup toovar (arhar) dal
1 tsp finely chopped ginger (adrak)
1 tsp finely chopped green chillies
1/4 tsp turmeric powder (haldi)
1/2 tsp chilli powder
2 tbsp chopped coriander (dhania)
salt to taste

For The Tempering
3 bayleaves (tejpatta)
3 cloves (laung / lavang)
3 whole dry kashmiri red chillies
1/2 tsp cumin seeds (jeera)
a pinch of asafoetida (hing)
1 tsp oil

Method

  1. Clean, wash and soak the toovar dal for 15-20 minutes. Drain and set aside.
  2. Mix the soaked dal toovar, ginger, green peppers, turmeric powder, salt and 3 cups of water and cook on pressure for 2 whistles.
  3. Let the steam escape before opening the lid.
  4. For quenching, heat the oil in a saucepan. Add the bay leaves, cloves, red peppers, cumin seeds and asafoetida.
  5. When the cumin seeds crackle, add the spinach and sauté for 2 minutes.
  6. Add the cooked dal, chili powder and coriander and simmer for 5 minutes.
  7. Serve hot.

Nutrition Value

Value per serving % Daily Values
Energy 119 cal 6%
Protein 7.1 g 13%
Carbohydrates 17.2 g 6%
Fiber 3.7 g 15%
Fat 2.5 g 4%
Cholesterol 0 mg 0%
VITAMINS
Vitamin A 2719 mcg 57%
Vitamin B1 (Thiamine) 0.1 mg 10%
Vitamin B2 (Riboflavin) 0.2 mg 18%
Vitamin B3 (Niacin) 1 mg 8%
Vitamin C 15.4 mg 38%
Vitamin E 1 mg 7%
Folic Acid (Vitamin B9) 85.2 mcg 43%
MINERALS
Calcium 68.5 mg 11%
Iron 2 mg 10%
Magnesium 54.1 mg 15%
Phosphorus 94 mg 16%
Sodium 35.7 mg 2%
Potassium 400.3 mg 9%
Zinc 0.4 mg 4%
Percent Daily Values are based on a 2000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.

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