Hariyali Dal (Multi Nutrient Pregnancy Recipe) by Tarla Dalal

Tarla.Dalal's picture

Dec. 24, 2013

A tasty dal, made with masoor dal and greens. Spinach and fenugreek leaves are a good source of vitamin A, iron, and calcium. All dals are rich sources of protein and energy. Masoor dal is easier to digest than arhar dal. It is therefore a better choice for you when you're pregnant, as it will provide you with protein and yet not leave you feeling uncomfortable after you have eaten. This dal is a slightly dry preparation and if you want to have it with rice, you may need to add a little more water to "thin" it down.


Split red lentil 1 Cup (16 tbs) , uncooked (masoor dal)
Greens 2 Cup (32 tbs) (fenugreek leaves, spinach, coriander)
Clarified butter 1 Tablespoon
Cumin seeds 1 Teaspoon
Finely chopped onions 1/4 Cup (4 tbs)
Finely chopped tomatoes 1/4 Cup (4 tbs)
Dried mango powder 2 Teaspoon
Turmeric powder 1/2 Teaspoon
Chili powder 3/4 Tablespoon
Salt To Taste
Water 2 Cup (32 tbs)
For paste
Green chilies 4 (roughly chopped)
Garlic cloves 6
Ginger piece 1 Inch



1. Combine together all the paste ingredients in the mixer and blend in the form of smooth paste.

2. In the pressure cooker combine dal with water and pressure cook for three whistles. Keep aside. Open the lid of cooker when the steam escapes out.

3. In a kadai, add clarified butter (ghee), and when hot, add cumin seeds. As soon as the seeds start crackling add onions and sauté for a couple of minutes until onions get light brown. Now add tomatoes and prepared paste and sauté for a few seconds.


4. Add pressure cooked masoor dal, followed by adding greens after a minute or so. Cook for a minute and add dried mango powder, turmeric powder, salt, chilli powder, and 2 tablespoons of water. Mix properly and cook for a couple of minutes. Turn off heat.


5. Serve hot.

Recipe Summary

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

Nutrition Facts

Serving size

Calories 281Calories from Fat 48

 % Daily Value*

Total Fat 5 g7.7%

Saturated Fat 2 g10%

Trans Fat 0 g


Sodium 181 mg7.54%

Total Carbohydrates 45 g15%

Dietary Fiber 5 g20%

Sugars 4 g

Protein 16 g32%

Vitamin A % Vitamin C %

Calcium % Iron %

*Based on a 2000 Calorie diet