Dal Palak/ Lentils cooked with Spinach Recipe

Dal Palak / Lentils cooked with Spinach is a protein and iron rich recipe. Toor dal, dhuli moong dal and chana dal have been used in equal proportions along with blanched spinach. Dal has been tempered with a few basic spices. Use of dry mango powder gives it a slight tanginess and chana dal gives it a nice thick consistency. Usually, chopped spinach is used for making this dal. But I prefer to use spinach puree in larger proportion so that it is easier to make my kid eat dal palak. Spinach puree also gives it a nice green color. We often relish this dal with missi roti at home.

Dals/lentils are rich in protein. When eaten with rice or wheat, dals/lentils provide a complete protein.

Toor Dal possesses a good amount of iron, folic acid, calcium, magnesium, potassium and B vitamins. It is low in fat and high in dietary fiber.

Dhuli Moong Dal is also a good source of protein and dietary fiber. It is also low in fat and rich in B complex vitamins, calcium and potassium. Dhuli moong dal is easy to digest as well.

Chana dal is a good source of zinc, folate, calcium and protein. Like other lentils, it is low in fat and high in fiber. Chana Dal has a very low glycemic index.

Spinach is a low-calorie food. It is an excellent source of fiber. It is also rich in iron, vitamin K, vitamin A, vitamin C, magnesium and folic acid. Spinach is good for maintaining bone health and a healthy immune system.

Serves : 4 persons

INGREDIENTS

• 1/4 Cup Toor Dal
• 1/4 Cup Dhuli Moong Dal
• 1/4 Cup Chana dal
• 1 Big Onion (Chopped)
• 1 1/2 Tsp Ginger-Garlic paste
• 2 Tbsp (Chopped) Blanched Spinach
• 1/4 Cup Spinach Puree
• 1/2 Tsp Asafoetida
• 1 Tsp Cumin seeds
• 1/2 Tsp Turmeric Powder
• 1 Tsp Coriander Powder
• 1/2 Tsp Red Chilli Powder
• 1 Tsp Dry Mango Powder
• 3/4 Tsp Garam Masala
• Salt
• 1 Tbsp Oil

METHOD

1. Wash and soak toor dal, dhuli moong dal and chana dal for an ho
2. Transfer dal, 2 cups of water and salt to a pressure cooker and boil . Lower the flame after one whistle and boil for 7-8 minutes.
3. Heat oil in a kadai and add asafoetida and cumin seeds.
4. When cumin seeds crackle, add chopped onion and garlic paste. Cook for 4-5 minutes.
5. Add chopped spinach and spinach puree to kadai.
6. Add turmeric powder, coriander powder and red chilli powder. Mix all the ingredients and cook for 2-3 minutes.
7. Now, add cooked dal , dry mango powder and garam masala to kadai. Stir to mix all the ingredients. Add 1/2 cup of water to adjust consistency.
8. Cook for 5 minutes and turn off the heat.