Hariyali Dal ( Pregnancy Recipe )

Hariyali Dal ( Pregnancy Recipe )

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A tasty dal, made with masoor dal and greens. Spinach and fenugreek leaves are a good source of vitamin a, iron and calcium. All dals are rich sources of protein and energy. Masoor dal is easier to digest than arhar dal. It is therefore a better choice for you when you're pregnant, as it will provide you with protein and yet not leave you feeling uncomfortable after you have eaten. This dal is a slightly dry preparation and if you want to have it with rice, you may need to add a little more water to "thin" it down.

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Hariyali Dal ( Pregnancy Recipe ) recipe - How to make Hariyali Dal ( Pregnancy Recipe )

Preparation Time:    Cooking Time:    Total Time:     4Makes 4 servings
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1 cup uncooked masoor dal (split red lentil)
2 cups greens (fenugreek leaves , spinach , coriander)
1 tbsp ghee
1 tsp cumin seeds (jeera)
1/4 cup finely chopped onions
1/4 cup finely chopped tomatoes
2 tsp dried mango powder (amchur)
1/2 tsp turmeric powder (haldi)
3/4 tsp chilli powder
salt to taste

To Be Ground Into A Paste
4 green chillies , roughly chopped
6 clove of garlic (lehsun)
25 mm (1") ginger (adrak)
  1. Combine the dal along with 2 cups of water and pressure cook for 3 whistles. Keep aside. Allow the steam to escape before opening the lid.
  2. Heat the ghee in a kadhai, add the cumin seeds.
  3. When the seeds crackle, add the onions and sauté on a medium flame for 2 to 3 minutes or till the onions turn light brown in colour.
  4. Add the tomatoes and prepared paste and sauté on a medium flame for few seconds.
  5. Add the cooked masoor dal and cook on a medium flame for 1 minute.
  6. Add the greens and cook on a medium flame for 1 minute.
  7. Add the dried mango powder, turmeric powder, chilli powder, salt and 2 tbsp of water, mix well and cook on a medium flame for 1 to 2 minutes.
  8. Serve hot.

Hariyali Dal (Multinutrient Pregnancy Recipe) Video by Tarla Dalal's Team

Nutrient values (Abbrv) per serving
Energy177 cal
Protein10.8 g
Carbohydrates25.1 g
Fiber6.3 g
Fat3.8 g
Cholesterol0 mg
Sodium22.5 mg

RECIPE SOURCE : Pregnancy CookbookBuy this cookbook

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