Urad Dal With Spinach ( Nutritious Recipe For Pregnancy)


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Lightly spiced with green chillies and coriander, this unusual mix of urad dal and spinach carries a healthy dose of b-complex vitamins. For a truly fulfilling experience, eat with hot parathas.

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Preparation Time: 
Cooking Time: 
Makes 2 servings
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Ingredients

1/2 cup urad dal (split black lentils) , soaked for 1 hour and drained
1 cup finely chopped spinach (palak)
salt to taste
1/4 tsp turmeric powder (haldi)
1 tbsp oil
1/2 tsp caraway seeds (shahjeera)
1/2 cup finely chopped onions
1/2 cup finely chopped tomatoes
2 tsp finely chopped green chillies
1/2 tsp chilli powder
2 tsp lemon juice

Method
  1. Combine the urad dal with approx. 1 cup of water, salt and turmeric powder in a deep non-stick kadhai, mix well and cook on a medium flame for 10 to 12 minutes, till the dal is cooked and soft. Keep aside.
  2. Heat the oil in a broad non-stick pan, add the caraway seeds and sauté on a medium flame for a few seconds.
  3. Add the onions and sauté on a medium flame for 1 minute.
  4. Add the tomatoes, green chillies, chilli powder, mix well and cook on a medium flame for 2 to 3 minutes, while stirring occasionally.
  5. Add the spinach, 1 tbsp of water, mix well and cook on a medium flame for 1 minute , while stirring occasionally.
  6. Add the salt, mix well and cook on a medium flame for 1 minute.
  7. Add the prepared urad dal and lemon juice, mix well and cook on a medium flame for 1 minute.
  8. Serve hot.
Nutrient values per serving
EnergyProteinCHOFatFolic Acid
182 cal 10.1 gm 25.2 gm 4.6 gm 98.0 mg
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 on 26 Jul 12 02:46 PM


Urad dal has a nice mouth feel and goes well with spinach. Healthy and easy to make.