Spinach and Vegetable Delight


Spinach and Vegetable Delight

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This recipe contains an excellent combination of proteins from gram dal. The goodness of iron from spinach and the fibre and vitamins from other vegetables.

Spinach and Vegetable Delight recipe - How to make Spinach and Vegetable Delight

Soaking Time:  3 hours   Preparation Time:    Cooking Time:    Total Time:     Makes 4 servings
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Ingredients

2 tbsp soaked and boiled chana dal (split bengal gram)
2 tsp oil
1/4 cup chopped onions
1/2 cup chopped and boiled mixed vegetables (French beans, carrots, cauliflower, green peas)
1/4 cup chopped tomatoes
25 ginger (adrak) , finely chopped
1/4 tsp green chilli paste
1/2 tsp turmeric powder (haldi)
1 tsp coriander (dhania) powder
1/2 tsp chilli powder
salt to taste
2 cups chopped spinach (palak)

Method
    Method
  1. Heat the oil in a non-stick pan, add the onions and sauté on a medium flame for 2 to 3 minutes.
  2. Add the mixed vegetables and tomatoes and sauté on a medium flame for 2 to 3 minutes.
  3. Add the ginger, green chilli paste, turmeric powder, coriander powder and chilli powder and salt and mix well.
  4. Add the boiled dal, mix well and cook for 2 minutes.
  5. Add the spinach and ¼ cup of water and cook for 4 to 5 minutes, while stirring continuously.
  6. Serve hot.
Nutrient values (Abbrv) per serving
Energy73 cal
Protein2.9 g
Carbohydrates8.1 g
Fiber3 g
Fat3.2 g
Cholesterol0 mg
Sodium30.9 mg

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