Palak Chana Dal (Zero Oil and Low Cholesterol) by Tarla Dalal

Tarla.Dalal's picture

Jan. 01, 2014

A Maharashtrian delight, tweaked to boost the health value! While palak adds vitamin A to this dish, chana dal adds nutrients like calcium, iron, folic acid, zinc and fiber. Ensure that you do not overcook chana dal, as it should be separate and not mashed.

Ingredients

Chopped spinach 3/4 Cup (12 tbs) (palak)
Split bengal gram 1/2 Cup (8 tbs) , soaked and drained (chana dal)
Salt To Taste
Turmeric powder 1/4 Teaspoon
Mustard seeds 1/2 Teaspoon
Curry leaves 7 (kadi patta)
Asafoetida 1/4 Teaspoon (hing)
Green chilli 1 , slit lengthwise
Finely chopped onions 1/2 Cup (8 tbs)
Grated jaggery 1 Teaspoon
Chilli powder 1/4 Teaspoon
Water 1 1/4 Cup (20 tbs)

Directions

GETTING READY

1. In a pressure cooker, combine chana dal, turmeric powder, salt, and ¾ cup of water and pressure cook for two whistles. Open the cooker lid when the steam escapes out and keep the dal aside.

MAKING

2. In a hot deep non-stick pan add mustard seeds, curry leaves, and asafoetida, and dry roast for around half a minute until the mustard seeds start crackling. Reduce the heat, and add green chili and onions. Dry roast until light brown. Sprinkle little amount of water if onions start burning.

3. Now add spinach and dry roast for a minute or two, before adding cooked dal, chili powder, jaggery, and little salt. Mix properly and add half cup of water and simmer for 5 - 7 minutes. Turn off heat.

SERVING

4. Serve the dish hot.

Recipe Summary

Difficulty Level: Medium
Cook Time: 25 Minutes
Ready In: 25 Minutes
Servings: 2

Nutrition Facts

Serving size

Calories 224Calories from Fat 31

 % Daily Value*

Total Fat 4 g6.2%

Saturated Fat %

Trans Fat 0 g

Cholesterol

Sodium 230 mg9.58%

Total Carbohydrates 39 g13%

Dietary Fiber 10 g40%

Sugars 9 g

Protein 11 g22%

Vitamin A % Vitamin C %

Calcium % Iron %

*Based on a 2000 Calorie diet