Palak Masoor Dal (Healthy Heart)

Tarla.Dalal's picture

Aug. 06, 2014

A fragrant spinach and lentil preparation made without the use of any calorie-laden ingredients. Enjoy this dal with phulkas or parathas made on a non-stick pan by only brushing the parathas with oil and not adding extra oil to cook them. Do remember not to overcook this dal as the spinach tends to discolor.

Ingredients

Masoor dal 1/2 Cup (8 tbs) (split red lentil)
Ginger green chili paste 1 Teaspoon
Turmeric powder 1 Pinch
Water 2 Cup (32 tbs)
Oil 1 Teaspoon
Cumin seed 1 Teaspoon
Cardamom 3
Asafoetida 1 Pinch
Whole dry kashmiri red chilies 3 , broken
Curry leaves 6 (5
Finely chopped garlic 1 Teaspoon
Chopped spinach 1 Cup (16 tbs)
Tamarind pulp 1 Tablespoon
Salt To Taste

Directions

GETTING READY

1. Wash and soak masoor dal in enough water for an hour. Drain and discard the water. 

 

MAKING

2. In pressure cooker, add soaked masoor dal, ginger-green chili paste, turmeric powder and 2 cups of water. Pressure cook for 3 whistles. Open the lid only when steam escapes.

3. In a non-stick pan, heat oil, add cumin seeds, cardamom and allow them to crackle.

4. Add asafetida, dry red chili, curry leaves and garlic. Stir and sauté over medium flame for a few seconds.

5. Add cooked dal mixture, tamarind pulp, spinach and salt. Stir occasionally and cook for 1-2 minutes.

 

SERVING

6. Serve hot. 

Recipe Summary

Difficulty Level: Easy
Cook Time: 20 Minutes
Ready In: 20 Minutes
Servings: 4

Nutrition Facts

Serving size

Calories 111Calories from Fat 17

 % Daily Value*

Total Fat 2 g3.1%

Saturated Fat %

Trans Fat 0 g

Cholesterol

Sodium 150 mg6.25%

Total Carbohydrates 17 g5.7%

Dietary Fiber 7 g28%

Sugars 1 g

Protein 7 g14%

Vitamin A % Vitamin C %

Calcium % Iron %

*Based on a 2000 Calorie diet