You are here: Home > Equipment > Deep Pan > Moong Dal with Spinach Moong Dal with Spinach by Tarla Dalal 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. 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हिन्दी में पढ़ें (Moong Dal with Spinach in Hindi) Moong Dal with Spinach Video Moong Dal with Spinach recipe - How to make Moong Dal with Spinach Tags Indian PartyDeep PanAntioxidant Rich FlavonoidsIsoflavones a type of Flavonoids Preparation Time: 10 mins Cooking Time: 11 mins Total Time: 21 mins 4Makes 4 servings Show me for servings Ingredients 1/2 cup green moong dal (split green gram)3/4 cup chopped spinach (palak)2 tsp oil1 tsp cumin seeds (jeera)1/2 cup finely chopped onions1/2 cup finely chopped tomatoes2 tsp dried mango powder (amchur)1/2 tsp turmeric powder (haldi) salt to tasteTo Be Ground Into A Paste (using Little Water)1 1/2 tbsp roughly chopped green chillies6 garlic (lehsun) cloves25 mm (1") ginger (adrak) Method MethodSoak the green moong dal in enough water in a bowl for 2 hours and drain.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.Heat the oil in a deep non-stick pan and add the cumin seeds.When the seeds crackle, add the prepared paste and onions and sauté on a medium flame for 1 minute.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.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.Serve hot. Nutrient values (Abbrv) per servingEnergy132 calProtein7.2 gCarbohydrates19.1 gFiber3 gFat3 gCholesterol0 mgSodium18 mgClick here to view calories for Moong Dal with Spinach Moong Dal with Spinach (Iron Rich Recipe) Video by Tarla Dalal