Moong Dal with Spinach (Iron Rich Recipe) Video by Tarla Dalal

Moong Dal with Spinach (Iron Rich Recipe) Video by Tarla Dalal

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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.




Recipe Description for Moong Dal with Spinach

Preparation Time: 
Cooking Time: 
Makes 4 servings
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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 onions
1/2 cup finely chopped tomatoes
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 ginger (adrak)

Method
  1. Soak the green moong dal in enough water in a bowl for 2 hours and drain.
  2. 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.
  3. Heat the oil in a deep non-stick pan and add the cumin seeds.
  4. When the seeds crackle, add the prepared paste and onions and sauté on a medium flame for 1 minute.
  5. 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.
  6. 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.
  7. Serve hot.
Nutrient values Per Serving :

Energy
114 kcal
Protein
6.0 gm
Carbohydrates
15.9 gm
Fat
2.9 gm
Vitamin A
813.1 mcg
Iron
1.2 mg
Fibre
2.5 gm
Zinc
0.7 mg

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