This original Tarla Dalal recipe can be viewed for free

Hariyali Dal


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Spinach and chana dal complement each other perfectly in this aromatic dish which is an excellent source of protein, iron, vitamin A and calcium. Try this dal with steamed rice or rotis. This is a good recipe for entertaining too!

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Serves 4.
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Ingredients

Method
  1. Clean and wash the chana dal and pressure cook it along with 1½ cups of water for 1 whistle. Drain and keep aside.
  2. Boil plenty of water in a pan, add the spinach and cook for 2 to 3 minutes.
  3. Drain the spinach and refresh it in ice-cold water. Drain again and purée it to a smooth paste in a blender. Keep aside.
  4. Heat the oil in a non-stick pan and add the cumin seeds, asafoetida and kasuri methi.
  5. When the seeds crackle, add the green chillies, onions, ginger paste and garlic paste and sauté till the onions turn golden brown in colour.
  6. Add the garam masala, coriander powder and salt and cook for 1 minute.
  7. Add the spinach purée, milk and ½ cup of water and cook for 3 to 4 minutes.
  8. Add the cooked dal and simmer for 4 to 5 minutes.
  9. Serve Hot
Nutrient values per serving
AmtEnergyProteinChoFatVit AVit CCalciumIronF. AcidFibre
95 gm117 kcal6.0 gm17.0 gm2.8 gm2674.2 mcg16.2 mg74.7 mg1.8 mg89.8 mcg0.7 gm
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