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!
Serve it hot with rotis or rice to make a homely and satisfying meal.
- Pour 1½ cups of water in a pressure cooker, add the masoor dal, mix well and pressure cook for 2 whistles.
- Allow the steam to escape before opening the lid. Keep aside.
- Heat the oil in a kadhai, add the cumin seeds, mix well and sauté on a medium flame for a few seconds.
- Add the onions and sauté on a medium flame for 2 to 3 minutes.
- Add the cooked masoor dal, spinach, turmeric powder, dry mango powder, prepared garlic- ginger-green chilli paste, tomatoes and salt, mix well and cook on a medium flame for 2 to 3 minutes, while stirring occasionally.
- Add ¼ cup of water and chilli powder, mix well and cook on a medium flame for 3 to 4 minutes, while stirring occasionally.
- Serve hot with rotis.
Nutrient values Per serving
|Energy|| 195.8 kcal|
|Protein|| 10.4 gm|
|Carbohydrate|| 26.1 gm|
|Fat|| 5.5 gm|
|Fibre|| 5.1 gm|
|Vitamin A|| 1233.1 mcg|
|Vitamin C|| 17.1 mg|
|Calcium|| 65.1 mg|
|Iron|| 3.4 mg|
|Folic Acid|| 47.3 mcg|
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