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Moong Dal with Spinach recipe

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Tarla Dalal

27 July, 2020

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Moong Dal with Spinach recipe

दाल पालक रेसिपी | मूंग दाल पालक | मूंग दाल के साथ पालक - हिन्दी में पढ़ें (Moong Dal with Spinach in Hindi)

Table of Content

About Moong Dal With Spinach

Ingredients

Methods

Nutrient values

Though prepared in various different ways across the country, Moong Dal with Spinach is nevertheless a favourite combination in desi cooking. Here, we have made a low calorie version of this delicious iron-rich dal. This recipe is chock full of nutrients, as spinach brings protein, garlic has anti-bacterial and other medicinal properties, and green moong is full of protein, iron, vitamin A, fibre and zinc. Take care to just partially cook the dal so as to retain its crunch.

Ingredients

Main Ingredients

1/2 cup green moong dal (split green gram)

3/4 cup chopped spinach (palak)

2 tsp oil

1 tsp cumin seeds (jeera)

1/2 cup finely chopped onion

1/2 cup finely chopped tomato

2 tsp dried mango powder (amchur)

1/2 tsp turmeric powder (haldi)

salt to taste

To Be Ground Into A Paste (using Little Water)

1 1/2 tbsp roughly chopped green chillies

6 garlic (lehsun) cloves

25 mm (1") ginger (adrak)

Method

Soak the green moong dal in enough water in a bowl for 2 hours and drain.
Boil a vesselful of water, add the drained green moong dal, mix well and cook on a medium flame for 4 to 5 minutes or till it is partially cooked, while stirring occasionally. Drain well and keep aside.
Heat the oil in a deep non-stick pan and add the cumin seeds.
When the seeds crackle, add the prepared paste and onions and sauté on a medium flame for 1 minute.
Add the tomatoes along with 2 tbsp of water, mix well and cook on a medium flame for 1 to 2 minutes or till the tomatoes turn soft, while stirring occasionally.
Add the spinach, cooked green moong dal, dried mango powder, turmeric powder, salt and 3 cups of water, mix well and cook on a medium flame for 2 to 3 minutes, while stirring occasionally.
Serve hot.

Moong Dal with Spinach recipe Video by Tarla Dalal

Moong Dal with Spinach recipe with step by step photos

Nutrient values (Abbrv)per plate

Nutrient values (Abbrv) per serving

Energy	132 cal
Protein	7.2 g
Carbohydrates	19.1 g
Fiber	3 g
Fat	3 g
Cholesterol	0 mg
Sodium	18 mg

Click here to view Calories for Moong Dal with Spinach

The Nutrient info is complete

Your Rating*

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Dhwani Gandhi

March 16, 2021, 1:11 p.m.

Tried this recipe ..delicious

Foodie #636307

July 19, 2020, 10:24 p.m.

tasted great. I didn''t have mango powder. I was told to use lemon juice as a sub.

Mruga D

June 10, 2020, 3:39 p.m.

Nice, crunchy dal...paste used in this recipes gives that perfect flavour...loved it...I enjoyed with fibre rich brown rice...

kamini sharma

March 24, 2020, 8:22 p.m.

is this calorie calculation as well this serving bowl.

Ronita

Aug. 31, 2015, 12:36 p.m.

Great recipe . Came out perfect

Tarla Dalal

Aug. 31, 2015, 12:36 p.m.

Hi Ronita , we are delighted you loved the Moong Dal with Spinach recipe. Please keep posting your thoughts and feedback and review recipes you have loved. Happy Cooking.