Hariyali Dal Tadka, Dal Hariyali recipe with step by step photos
If you like hariyali dal-
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What is hariyali dal made of?-
Hariyali dal is made of 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 and a paste of 4 green chillies , roughly chopped, 6 clove of garlic (lehsun) and 25 mm (1") ginger (adrak).
How to select masoor dal-
Masoor dal is available all year round in pre-packaged as well as in bulk containers and is easy to store.
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If purchasing in a packaged packet, check to see if there is a "use-by" date on the package.
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If buying from bins, make sure the bins are not left in the open exposed to dust and grime.
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Check the dal to see if it is unblemished, free from moisture damage, insects and stones.
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The dal should be uniform in colour and size.
How to pressure cook masoor dal-
To pressure cook dal, clean, wash and add 1 cup uncooked masoor dal (split red lentil) in a pressure cooker. 1 cup of cooked Masoor dal gives 19 grams of protein. Being rich in Phosphorus it works with Calcium to build our bones. Whole Masoor or masoor dal is rich in Folate, Vitamin B9 or Folic Acid which helps your body to produce and maintain new cells, especially red blood cells. Masoor dal is is good for diabetics and a healthy heart. See detailed 10 health benefits of masoor dal.
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Add 2 cups of water.
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Mix well and pressure cook for 3 whistles. Do not overcook the dal. It should not turn mushy. Allow the steam to escape before opening the lid. Keep aside.
For the paste-
To make paste, add 4 green chillies , roughly chopped in a mixer jar. Prefer to use a small jar so it blends uniformly. Antioxidant vitamin C in green chillies protects the body from effects of harmful free radicals and prevents stress. It is probably the high fiber which helps in controlling blood sugar levels. This it is a welcome addition to a diabetic diet. Suffering from anaemia? Add green chillies to your list of iron rich foods too. For complete details see benefits of green chilli.
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Add 6 clove of garlic (lehsun). Garlic has been proven to lower cholesterol. The active ingredient allicin present in garlic aids in lowering blood pressure. Garlic is also alleged to help regulate blood glucose levels for diabetics. Garlic is great for the heart and circulatory system. Garlic has an antimicrobial, antiviral and antifungal function and can help in relieving common cold and other viral infections. To boost your immune system have a garlic clove a day. Garlic is a top anti viral food. The thiosulphate compound, Allicin found in garlic acts as a strong antioxidant and protects our body from damage of free radicals. Read here for complete benefits of garlic.
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Add 25 mm (1") ginger (adrak). Ginger is an effective cure for congestion, sore throat, cold and cough. It aids digestion and relieves constipation. Ginger was found as effective as drugs in relieving menstrual pain. Ginger is effective in decreasing the cholesterol levels in patients with high cholesterol. Ginger significantly reduces symptoms of nausea in pregnant ladies. See here for 16 Super Health Benefits of Adrak, Ginger.
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Blend in a mixer to a paste. Keep aside.
How to make hariyali dal-
To make hariyali dal recipe | hariyali dal tadka | healthy dal hariyali, heat 1 tbsp ghee in a kadhai.
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Add 1 tsp cumin seeds (jeera) and let them crackle. The most common benefit of jeera known to many is to soothe the stomach, intestine and the entire digestive tract. Cumin seeds are apparently a very good source of iron. A tbsp. of cumin seeds can fulfil nearly 20% of days iron requirement. Even small quantity of cumin seeds has huge amounts of calcium ( see calcium rich Indian foods ) – a bone supporting mineral. They aid is digestion, weight loss and help reduce inflammation. See detailed benefits of cumin seeds, jeera.
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Add 1/4 cup finely chopped onions. Raw onions are a very valuable source of vitamin C – the immune building vitamin. Along with other phytonutrients from onions, it helps to build WBC (white blood cells) which serves as a line of defence against illness. Yes, it’s a source of many antioxidants, the most important one amongst them being Quercetin. The quercetin in Onions promotes production of HDL (good cholesterol) and lowers total cholesterol in the body. The sulphur in onions act as a blood thinner and prevents blood clotting too. This in turn would lower blood pressure and good for heart, diabetics. Read the benefits of onions.
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Sauté on a medium flame for 2 to 3 minutes or till the onions turn light brown in colour.
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Add 1/4 cup finely chopped tomatoes. Tomatoes are extremely rich source of Lycopene. Tomatoes are a powerful antioxidant, super rich in Vitamin C, good for heart. Tomatoes are a Pregnant women's friend and are rich in Folate or Folic Acid which helps your body to produce and maintain new cells, especially red blood cells. Read about 13 amazing benefits of tomatoes.
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Add the prepared paste.
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Sauté on a medium flame for few seconds.
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Add the cooked masoor dal and cook on a medium flame for 1 minute.
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Add 2 cups chopped greens (fenugreek leaves , spinach , coriander).
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Cook on a medium flame for 1 minute.
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Add 2 tsp dried mango powder (amchur).
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Add 1/2 tsp turmeric powder (haldi). Turmeric helps in digestion of food thus helping to overcome indigestion. Haldi may help in reducing the growth of fat cells in the body.The health benefits of turmeric is it’s anti-inflammatory property due to the active compound, Curcumin, which helps to relieve inflammation of the joints and thus is a ladder to relieve pain related to arthritis. Turmeric benefits in diabetes management by lowering blood glucose levels. Its antioxidant and anti-inflammatory effects are useful in the treatment of diabetes patients. See here for detailed turmeric benefits.
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Add 3/4 tsp chilli powder.
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Add salt to taste.
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Add 2 tbsp of water.
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Mix well and cook on a medium flame for 1 to 2 minutes.
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Serve hariyali dal recipe | hariyali dal tadka | healthy dal hariyali hot.
Tips for hariyali dal-
Wash the greens very well to get rid of the dirt.
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Do not overcook the dal. It should not turn mushy.
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Masoor dal can be replaced with chana dal.
Health benefits of hariyali dal-
Hariyali Dal – a multi-nutrient fare.
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Masoor dal lends protein and energy to keep your body cells healthy.
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The green leafy vegetables are a source of iron to maintain haemoglobin levels and keep anaemia at bay.
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They also add appreciable amounts of fibre and antioxidants to maintain digestive health and reduce inflammation respectively.
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Pair this healthy dal with roti / phulka for a wholesome meal.