Healthy Diwali recipe: Hariyali Dal

Read this in Hindi. Just because the festive season is here doesn't mean you have to binge on unhealthy food items. Try this dal with steamed rice or rotis. This is an excellent dish if you want to

By: Admin | | Updated: November 2, 2015 1:08 pm

Hariyali Dal Just because the festive season is here doesn’t mean you have to binge on unhealthy food items. Try this dal with steamed rice or rotis. This is an excellent dish if you want to give your guests a healthy treat this Diwali! Spinach and Bengal gram (chana dal) complement each other perfectly in this aromatic dish which is an excellent source of protein, iron, vitamin A and calcium.

Preparation Time: 15 mins

Cooking Time: 25 mins

Serves 4

Ingredients

Split Bengal gram (chana dal) 1/2 cup

Spinach (palak) 1 bunch

Cumin seeds (jeera) 1/2 tsp

Asafoetida (hing) 1/8 tsp

Dried fenugreek leaves (kasuri methi) 1/2 tsp

Green chillies, finely chopped 1 to 2

Onions, finely chopped 3/4 cup

Ginger (adrak) paste 1 tsp

Garlic (lehsun) paste 1/2 tsp

Garam masala 1/2 tsp

Coriander (dhania) powder 1 tsp

Low fat milk 1/4 cup

Oil 1 tsp

Salt to taste

Method

Clean and wash the chana dal and pressure cook it along with 1½ cups of water for 1 whistle. Drain and keep aside.
Boil plenty of water in a pan, add the spinach and cook for 2 to 3 minutes.
Drain the spinach and refresh it in ice-cold water. Drain again and purée it to a smooth paste in a blender. Keep aside.
Heat the oil in a non-stick pan and add the cumin seeds, asafoetida and kasuri methi.
When the seeds crackle, add the green chillies, onions, ginger paste and garlic paste and sauté till the onions turn golden brown in colour.
Add the garam masala, coriander powder and salt and cook for 1 minute.
Add the spinach purée, milk and ½ cup of water and cook for 3 to 4 minutes.
Add the cooked dal and simmer for 4 to 5 minutes.
Serve Hot

Nutrient values per serving

Amt	Energy	Protein	Cho	Fat	Vit A	Vit C	Calcium	Iron	F. Acid	Fibre
95 gm	117 kcal	6.0 gm	17.0 gm	2.8 gm	2674.2 mcg	16.2 mg	74.7 mg	1.8 mg	89.8 mcg	0.7 gm

Here is the original recipe source: Hariyali dal by Tarla Dalal

Published : November 10, 2012 4:48 pm | Updated:November 2, 2015 1:08 pm

Read Disclaimer

Healthy Diwali recipe: Wheat flour and jaggery sheera

Beat diabetes with alternative therapies - Diet and Lifestyle

About The health Site

Useful Links