Hariyali Dal ( Cooking with 1 Teaspoon Oil)


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Hariyali Dal, spinach and chana dal complement each other perfectly in this aromatic dish which is an excellent source of protein, iron, vitamin A and calcium.

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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 brown rice or rotis. This is a good recipe for entertaining too!

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Hariyali Dal ( Cooking with 1 Teaspoon Oil) recipe - How to make Hariyali Dal ( Cooking with 1 Teaspoon Oil)

Preparation Time:    Cooking Time:    Total Time:     Makes 4 servings
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Ingredients
1/2 cup chana dal (split bengal gram) , washed and drained
3/4 cup spinach (palak) purée , refer handy tip
1/2 tsp cumin seeds (jeera)
a pinch of asafoetida (hing)
1/2 tsp dried fenugreek leaves (kasuri methi)
1 tsp finely chopped green chillies
3/4 cup finely chopped onions
1 tsp ginger (adrak) paste
1/2 tsp garlic (lehsun) paste
1/2 tsp garam masala
1 tsp coriander (dhania) powder
1/4 cup low-fat milk , 99.7% fat-free
1 tsp oil
salt to taste
Method
    Method
  1. Combine the chana dal and 1½ cups of water in a pressure cooker and pressure cook for 4 whistles.
  2. Allow the steam to escape before opening the lid. Drain and keep aside.
  3. Heat the oil in a deep non-stick pan, add the cumin seeds, asafetida and dried fenugreek leaves and sauté on a medium flame for a few seconds.
  4. When the seeds crackle, add the green chillies, onions, ginger paste, garlic paste and sauté on a medium flame for 1 to 2 minutes.
  5. Add the garam masala, coriander powder and salt, mix well and cook on a medium flame for 1 minute, while stirring continuously.
  6. Add the spinach purée, milk and ½ cup of water, mix well and cook on a medium flame for 2 to 3 minutes, while stirring continuously.
  7. Add the cooked dal, mix well and cook on a medium flame for 5 minutes, while stirring occasionally.
  8. Serve hot.

Handy tip:

    Handy tip:
  1. For the spinach purée, blanch 3 cups of roughly chopped spinach, drain and then blend in a mixer to a smooth purée.
Accompaniments

Healthy Lemon Rice 
Nutritious Garlic Naans 
Spicy Sprouts Pulao 
Spinach Stuffed Parathas 

Nutrient values (Abbrv) per serving
Energy122 cal
Protein6 g
Carbohydrates18.5 g
Fiber4.1 g
Fat2.7 g
Cholesterol0 mg
Sodium28.8 mg

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Reviews

Hariyali Dal ( Cooking with 1 Teaspoon Oil)
5
 on 18 Aug 17 09:02 AM


Hi Can you provide calorie information for all these recipes. E.g. 1 cup of this dal is.. such n such calories. It would be v helpful for people on a calorie count..
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Tarla Dalal    The calorie count of one serving of this dal is 118 calories as mentioned in the nutritive value table at the end of the recipe.
Reply
18 Aug 17 12:06 PM
Hariyali Dal ( Cooking with 1 Teaspoon Oil)
5
 on 02 Jul 17 09:50 PM


A great low calorie recipe. It is quiet filling and satiating. I served it with healthy lemon rice and mixed veggie raita. It was an excellent combination.
Hariyali Dal
5
 on 05 Sep 14 04:50 PM


It is one of the tastiest dal. The jeera and garlic gives a strong taste to the dal. Spinach and chana dal makes a healthy and super tasty combination!
Hariyali Dal
5
 on 23 Nov 12 11:14 AM


Spinach and Chana dal make a healthy dal.