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Palak Chana Dal, Healthy Zero Oil Spinach Chana Dal

 

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palak chana dal recipe | healthy spinach chana dal | Indian chana dal palak | zero oil chana dal palak | with 28 amazing images.

palak chana dal recipe | healthy spinach chana dal | Indian chana dal palak | zero oil chana dal palak is a nourishing dal – a must for vegetarians. Learn how to make healthy spinach chana dal.

To make palak chana dal, combine the chana dal, salt, turmeric powder and ¾ cup of water in a pressure cooker, mix well and pressure cook for 2 whistles. Allow the steam to escape before opening the lid. Keep aside. Heat a deep non-stick pan on a medium flame and when hot, add the mustard seeds, curry leaves and asafoetida and dry roast for about 30 seconds or till the mustard seeds crackle. Lower the flame, add the green chilli and onions and dry roast till they turn light brown in colour. Sprinkle a little water if the onions start burning. Add the spinach and dry roast for 1 to 2 more minutes while stirring continuously. Add the cooked dal, jaggery, chilli powder and little salt and mix well. Add ½ cup of water, mix well and simmer for 5 to 7 minutes. Serve hot.

A Maharashtrian delight, tweaked to boost the health value! While palak adds vitamin A, iron and folate to this dish, chana dal adds protein, zinc and fibre. Indian chana dal palak is a sneak way of gaining many nutrients in one bowl.

The perfectly cooked chana dal gives a pleasing mouthfeel which is enhanced by the addition of basic Indian spice powders like turmeric powder and chilli powder. Simple, yet enjoyable with chapati and a salad of your choice. All healthy individuals to weight wachers and even heart patients to diabetics can include this healthy spinach chana dal in their daily diet.

While we have zero oil chana dal palak, if you wish you can temper the mustard seeds and green chilli in 1 tsp of oil. With the combination of palak and chana dal, you can also try a healthy non-fried snack – spinach and chana kebab.

Tips for palak chana dal. 1. Soaking chana dal for ½ hour is important to reduce cooking time. 2. Ensure that you do not overcook chana dal, as each grain of dal should be separate and not mashed. 3. Spinach can be replaced with chopped fenugreek leaves.

Enjoy palak chana dal recipe | healthy spinach chana dal | Indian chana dal palak | zero oil chana dal palak | with step by step photos.

Palak Chana Dal, Healthy Zero Oil Spinach Chana Dal recipe - How to make Palak Chana Dal, Healthy Zero Oil Spinach Chana Dal

Tags

MaharashtrianMaharashtrian BhajiLeafy Vegetable SabzisTraditional Indian SabzisEasy Vegetarian CurryQuick Veg Indian CurryPotassium Rich

Preparation Time:    Cooking Time:    Total Time:    Makes 2 servings

Ingredients
Method
For palak chana dal
    For palak chana dal
  1. To make {span class="bold1"}palak chana dal{/span}, combine the chana dal, salt, turmeric powder and ¾ cup of water in a pressure cooker, mix well and pressure cook for 2 whistles.
  2. Allow the steam to escape before opening the lid. Keep aside.
  3. Heat a deep non-stick pan on a medium flame and when hot, add the mustard seeds, curry leaves and asafoetida and dry roast for about 30 seconds or till the mustard seeds crackle.
  4. Lower the flame, add the green chilli and onions and dry roast till they turn light brown in colour. Sprinkle a little water if the onions start burning.
  5. Add the spinach and dry roast for 1 to 2 more minutes while stirring continuously.
  6. Add the cooked dal, jaggery, chilli powder and little salt and mix well.
  7. Add ½ cup of water, mix well and simmer for 5 to 7 minutes.
  8. Serve the {span class="bold1"}palak chana dal{/span} hot.

Palak Chana Dal (Zero Oil and Low Cholesterol) Video by Tarla Dalal's Team

Palak Chana Dal, Healthy Zero Oil Spinach Chana Dal recipe with step by step photos

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Method for palak chana dal
  1. To prepare palak chana dal, firstly pick and clean chana dal.
  2. Wash it very well using running water.
  3. Add the chana dal in a deep bowl with enough water.
  4. Cover it with a lid and keep aside to soak for ½  hour.
  5. After hour, drain the chana dal using a strainer.
  6. Transfer the soaked and drained chana dal to a pressure cooker.
  7. Add salt and turmeric powder.
  8. Add ¾ cup of water and mix well.
  9. Pressure cook for 2 to 3 whistles or until the chana dal is perfectly cooked. Allow the steam to escape before opening the lid. Keep aside.
  10. To make chana palak dal, heat a deep non-stick pan on a medium flame and when hot, add the mustard seeds. This being a zero oil, low-cholesterol recipe we are not using any oil for tempering.
  11. Add curry leaves.
  12. Add asafoetida and dry roast for about 30 seconds or till the mustard seeds crackle.
  13. Lower the flame, add the green chilli.
  14. Add onions.
  15. Dry roast till they turn light brown in colour. Sprinkle a little water if the onions stick the pan and start burning. Since we are not using oil, the onions may require a little extra time to cook. It took us about 3 minutes on medium flame.
  16. Add the spinach. Both chana dal and palak are rich in vitamin A and protein. Palak is a rich source of iron, fibre and antioxidants.
  17. Dry roast for 1 to 2 more minutes while stirring continuously.
  18. Add the cooked dal.
  19. Add jaggery. You can skip adding jaggery if you like.
  20. Add chilli powder.
  21. Add a little salt and mix well. Spinach is a bit salty and we have added salt while boiling the dal so, be cautious while adding salt at this stage.
  22. Add ½ cup of water.
  23. Mix well and simmer for 5 to 7 minutes.
  24. Serve palak chana dal hot with rotis or parathas of your choice. 

Tips for palak chana dal
  1. Soaking of chana dal for ½ hour is important to reduce cooking time. 
  2. Ensure that you do not overcook chana dal, as each grain of dal should be separate and not mashed.
  3. Spinach can be replaced with chopped fenugreek leaves. 

Health benefits of palak chana dal
  1. Palak Chana Dal – rich in protein, iron and fibre.
  2. Chana dal being a very good source of protein lends 6.8 g of protein per serving of this dish. 
  3. Spinach and chana dal both add fibre – a nutrient which maintains the healthy of our digestive system. 
  4. Being cooked without ghee / oil, this palak chana dal is low in fat. 
  5. Spinach also adds iron, folate, vitamin A, vitamin C and some antioxidants to ensure the health of organs including the heart. 
  6. Diabetics, obese people and heart patients can definitely turn to this healthy sabzi. They can temper the mustard seeds and green chilli in 1 tsp of oil / ghee if they wish to. 
Nutrient values per serving
Energy221 cal
Protein11.3 g
Carbohydrates37.2 g
Fiber8.5 g
Fat3 g
Cholesterol0 mg
Vitamin A1487.6 mcg
Vitamin B10.3 mg
Vitamin B20.2 mg
Vitamin B31.5 mg
Vitamin C11.3 mg
Folic Acid107.1 mcg
Calcium71.1 mg
Iron3.6 mg
Magnesium86.6 mg
Phosphorus188.6 mg
Sodium52.9 mg
Potassium454.4 mg
Zinc1.1 mg
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Reviews

Palak Chana Dal
 on 27 May 20 11:48 AM
5

Palak Chana Dal
 on 19 Apr 20 02:55 PM
5

Can you explain what you mean by pressure cooking to two whistles? I''m not familiar with this term.. Many thanks
Tarla Dalal
21 Apr 20 02:53 PM
   Dear Richard, kindly refer to look and do steps with images. After step 8, close the lid of the cooker with the ring and the whistle attached. Switch on the gas and allow it to cook till you hear 2 to 3 whistles. You will hear the whistles once the pressure is build in the pressure cooker. This will ensure that the dal is cooked. However if you are using a pressure cooker which doesn''t require attaching a whistle (like Futura brand), then let it cook for around 10 minutes.
Palak Chana Dal
 on 17 Apr 20 03:58 PM
5

I tried this recipe chana palak for the first time and was so simple yet tasty. Loved the recipe and tips.
Tarla Dalal
17 Apr 20 09:01 PM
   Thank you for your feedback Shilpa. Happy cooking.!
પાલક ચણાની દાળ
 on 16 Apr 20 01:27 PM
5

Awesome n very healthy
Tarla Dalal
16 Apr 20 11:52 PM
   Thank you for your feedback Kinnari. Happy cooking.!
पालक चना दाल
 on 29 Sep 17 04:01 PM
5

आज लंच के लिए मेने पालक चना दाल रेसिपी ट्राय की और ये पौष्टिक और स्वादिष्ट रेसिपी मुझे पसंद आई
Palak Chana Dal
 on 19 Oct 12 10:18 AM
5

A quick and healthy treat sure to be loved by all age groups.
Palak Chana Dal
 on 18 Oct 12 04:37 PM
5

Great combo of chana dal and palak to make a healthy dal recipe. Love the taste of cooked chana dal.
Palak Chana Dal
 on 29 Oct 10 03:53 PM
4

amazing! i did not know dal can be made without oil...what a recipe, even without a single drop of oil it tastes great! a must try recipe!