Palak Toovar Dal ( Calcium Rich Recipe)
by Tarla Dalal
14 Jun 2014
This recipe has been viewed 90527 times
Spinach and toovar dal used for this mildly spiced recipe, makes this dal a rich calcium source. Serve hot with roti or rice.
Palak Toovar Dal ( Calcium Rich Recipe) recipe - How to make Palak Toovar Dal ( Calcium Rich Recipe)
Preparation Time: Cooking Time: Total Time:
Makes 3 servings
2 cups chopped spinach (palak)
1/2 cup toovar (arhar) dal
1 tsp finely chopped ginger (adrak)
1 tsp finely chopped green chillies
1/4 tsp turmeric powder (haldi)
1/2 tsp chilli powder
2 tbsp chopped coriander (dhania)
salt to taste
For The Tempering
3 bayleaves (tejpatta)
3 cloves (laung / lavang)
3 whole dry kashmiri red chillies
1/2 tsp cumin seeds (jeera)
a pinch of asafoetida (hing)
1 tsp oil
Method
- Main procedure
- Clean, wash and soak the toovar dal for 15 to 20 minutes. Drain and keep aside.
- Combine the soaked toovar dal, ginger, green chillies, turmeric powder, salt and 3 cups of water and pressure cook for 2 whistles.
- Allow the steam to escape before opening the lid.
- For the tempering, heat the oil in a pan. Add the bay leaves, cloves, red chillies, cumin seeds and asafoetida.
- When the cumin seeds crackle, add the spinach and sauté for 2 minutes.
- Add the cooked dal, chilli powder and coriander and simmer for 5 minutes.
- Serve hot.
Nutrient values per serving
| Energy | 119 cal |
| Protein | 7.1 g |
| Carbohydrates | 17.2 g |
| Fiber | 3.7 g |
| Fat | 2.5 g |
| Cholesterol | 0 mg |
| Vitamin A | 2719 mcg |
| Vitamin B1 | 0.1 mg |
| Vitamin B2 | 0.2 mg |
| Vitamin B3 | 1 mg |
| Vitamin C | 15.4 mg |
| Folic Acid | 85.2 mcg |
| Calcium | 68.5 mg |
| Iron | 2 mg |
| Magnesium | 54.1 mg |
| Phosphorus | 94 mg |
| Sodium | 35.7 mg |
| Potassium | 400.3 mg |
| Zinc | 0.4 mg |
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