Hariyali Dal ( Cooking with 1 Teaspoon Oil)
by Tarla Dalal
hariyali dal recipe | hariyali dal tadka | low calorie hariyali dal | daal hariyali | spinach chana dal |
hariyali dal is a simple everyday fare for one and all. Learn how to make daal hariyali.
Spinach and chana dal complement each other perfectly in this aromatic hariyali dal tadka which is an excellent source of protein, iron, folic acid and vitamin A.
The chana dal is high on potassium count and thus beneficial for hypertension. On the other hand, its low glycemic index makes it suitable for diabetics as well. This low calorie hariyali dal is also suitable suitable for a healthy lifestyle and weight-watchers.
The loads of spinach in spinach chana dal abounds in iron and folic acid, which helps to keep anaemia at bay. Iron is a key nutrient needed to ensure a proper supply of oxygen in our body and to keep us energetic throughout the day.
To make hariyali dal, cook the chana dal in pressure cooker for 4 whistles and keep aside. 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. When the seeds crackle, add the green chillies, onions, ginger paste, garlic paste and sauté on a medium flame for 1 to 2 minutes. Add the garam masala, coriander powder and salt, mix well and cook on a medium flame for 1 minute. Add the spinach purée, milk and ½ cup of water, mix well and cook on a medium flame for 2 to 3 minutes. Add the cooked dal, mix well and cook on a medium flame for 5 minutes. Serve hariyali dal hot.
Daal hariyali is a good recipe for entertaining too! It suits senior citizens too, as it is easy to chew and enjoy with rotis.
Tips for hariyali dal. 1. Clean and wash the spinach and chana dal very well to remove all the dirt. 2. While making spinach puree, only blanch it. Excess cooking will lead to loss of bright green colour. 3. Chana dal can also be replaced with toovar dal.
Enjoy hariyali dal recipe | hariyali dal tadka | low calorie hariyali dal | daal hariyali | spinach chana dal.
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
For Hariyali Dal
1/2 cup chana dal (split bengal gram) , washed and drained
3/4 cup spinach (palak) puree , 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
For hariyali dal
- For hariyali dal
- To make {span class="bold1"}hariyali dal{/span}, combine the chana dal and 1½ cups of water in a pressure cooker and pressure cook for 4 whistles.
- Allow the steam to escape before opening the lid. Drain and keep aside.
- 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.
- When the seeds crackle, add the green chillies, onions, ginger paste, garlic paste and sauté on a medium flame for 1 to 2 minutes.
- Add the garam masala, coriander powder and salt, mix well and cook on a medium flame for 1 minute, while stirring continuously.
- 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.
- Add the cooked dal, mix well and cook on a medium flame for 5 minutes, while stirring occasionally.
- Serve the {span class="bold1"}hariyali dal{/span} hot.
Handy tip:
- Handy tip:
- For the spinach purée, blanch 3 cups of roughly chopped spinach, drain and then blend in a mixer to a smooth purée.
| Energy | 122 cal |
| Protein | 6 g |
| Carbohydrates | 18.5 g |
| Fiber | 4.1 g |
| Fat | 2.7 g |
| Cholesterol | 0 mg |
| Vitamin A | 381.8 mcg |
| Vitamin B1 | 0.1 mg |
| Vitamin B2 | 0.1 mg |
| Vitamin B3 | 0.7 mg |
| Vitamin C | 4.5 mg |
| Folic Acid | 45.1 mcg |
| Calcium | 49.8 mg |
| Iron | 1.6 mg |
| Magnesium | 42 mg |
| Phosphorus | 99.5 mg |
| Sodium | 28.8 mg |
| Potassium | 222.8 mg |
| Zinc | 0.5 mg |