Hariyali Dal ( Cooking with 1 Teaspoon Oil)

Hariyali Dal (  Cooking with 1 Teaspoon Oil)

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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!

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

Reviews

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

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..
Tarla Dalal
18 Aug 17 12:06 PM
   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.
Hariyali Dal ( Cooking with 1 Teaspoon Oil)
 on 02 Jul 17 09:50 PM
5

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
 on 05 Sep 14 04:50 PM
5

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
 on 23 Nov 12 11:14 AM
5

Spinach and Chana dal make a healthy dal.