Palak Toovar Dal ( Iron Rich Recipes )
by Tarla Dalal
10 Oct 2014
This recipe has been viewed 64401 times
Rich in taste and nutrition, this Palak Toovar Dal is a healthful dish you can prepare frequently without any hassle, as it uses simple cooking methods and common ingredients. You just need to remember to soak the toovar dal earlier. The smart twist in this dal recipe is the addition of lemon juice, which lends a helping hand in absorbing the iron better.
Palak Toovar Dal ( Iron Rich Recipes ) recipe - How to make Palak Toovar Dal ( Iron Rich Recipes )
Soaking time: 2 hours Preparation Time: Cooking Time: Total Time:
Makes 3 servings
1 cup toovar (arhar) dal
2 cups chopped spinach (palak)
2 tsp finely chopped ginger (adrak)
1 tsp finely chopped green chillies
1/4 tsp turmeric powder (haldi)
salt to taste
2 tsp oil
1/2 tsp cumin seeds (jeera)
3 bayleaves (tejpatta)
3 cloves (laung / lavang)
3 whole dry kashmiri red chillies , broken into pieces
a pinch of asafoetida (hing)
1 tsp chilli powder
2 tbsp finely chopped coriander (dhania)
2 tsp lemon juice
Method
- Method
- Clean, wash and soak the toovar dal in enough water in a deep bowl for 2 hours. Drain and keep aside.
- Combine the soaked and drained toovar dal, ginger, green chillies, turmeric powder, salt and 3 cups of water in a pressure cooker, mix well and pressure cook for 2 whistles.
- Allow the steam to escape before opening the lid.
- Transfer the mixture in a deep non-stick pan, add the spinach, mix well and bring to boil. Keep aside.
- For the tempering, heat the oil in a small non-stick pan, add the cumin seeds, bayleaves, cloves, red chillies and asafoetida.
- When the seeds crackle, pour the tempering over the cooked dal.
- Add the chilli powder and coriander, mix well and cook on a slow flame for 2 to 3 minutes, while stirring occasionally.
- Add the lemon juice and mix well.
- Serve hot.
Nutrient values per serving
| Energy | 230 cal |
| Protein | 13.2 g |
| Carbohydrates | 33.7 g |
| Fiber | 6.3 g |
| Fat | 4.7 g |
| Cholesterol | 0 mg |
| Vitamin A | 2770.1 mcg |
| Vitamin B1 | 0.3 mg |
| Vitamin B2 | 0.2 mg |
| Vitamin B3 | 1.8 mg |
| Vitamin C | 18 mg |
| Folic Acid | 113.8 mcg |
| Calcium | 93.1 mg |
| Iron | 2.7 mg |
| Magnesium | 80 mg |
| Phosphorus | 177.8 mg |
| Sodium | 43.6 mg |
| Potassium | 720 mg |
| Zinc | 0.6 mg |
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