Masoor Dal With Spinach ( Protein Rich Recipes )

by Tarla Dalal

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Masoor dal with spinach, the unbeatable combination of masoor dal with spinach nourishes your body with proteins, iron and folic acid. Tomatoes and amchur powder lend a nice tangy flavour to the dal. Needless to add, this is a super-healthy recipe as protein-rich dals are an indispensable part of our daily diet!

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Preparation Time: 10 mins
Cooking Time: 20 mins
Makes 4 servings
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Ingredients

To Be Ground Into A Smooth Paste
6 cloves garlic
4 to 5 green chillies
25 mm (1”) piece of ginger

Other Ingredients
1 cup masoor dal (split red lentil)
4 tsp oil
1 tsp cumin seeds (jeera)
1/2 cup finely chopped onions
1 cup chopped spinach (palak)
2 tsp dried mango powder (amchur)
1/2 cup finely chopped tomatoes
1/2 tsp turmeric powder (haldi)
salt to taste
3/4 tsp chilli powder

For Serving
steamed rice (chawal)

Method

Clean and wash the masoor dal, add 1½ cups of water and pressure cook for 3 to 4 whistles or till done. Keep aside.
Allow the steam to escape before opening the lid. Keep aside.
Heat 3 tsp of oil in a deep pan and add the cumin seeds.
When the seeds crackle, add the onions and sauté on a medium flame till they turn translucent.
Add the dal, spinach, dry mango powder, tomatoes, turmeric powder, prepared paste and salt, mix well and simmer for 7 to 8 minutes, while stirring occasionally.
Just before serving, heat the remaining 1 tsp oil in a small pan, add the chilli powder and pour the tempering over the dal. Serve hot garnished with steamed rice.

Nutrient values Per serving

Protein

10.4 gm

RECIPE SOURCE : Protein Rich Recipes