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Home / Fitness / Healthy Diwali recipe: Hariyali Dal

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
Tags: Bengal gram  Calcium  Dal  Diwali  Healthy diwali recipe  Healthy festivities  Iron  Spinach  

Read this in Hindi. Also Read - High-calcium diet can help prevent weight gain: Best foods to get this nutrient

Hariyali DalJust 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. Also Read - Diwali dos and don’ts for safe and healthy festivities



Preparation Time: 15 mins Also Read - Diwali 2019: 5 reasons why you must eat kaju katli without any guilt this festive season

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

  1. Clean and wash the chana dal and pressure cook it along with 1½ cups of water for 1 whistle. Drain and keep aside.
  2. Boil plenty of water in a pan, add the spinach and cook for 2 to 3 minutes.
  3. Drain the spinach and refresh it in ice-cold water. Drain again and purée it to a smooth paste in a blender. Keep aside.
  4. Heat the oil in a non-stick pan and add the cumin seeds, asafoetida and kasuri methi.
  5. When the seeds crackle, add the green chillies, onions, ginger paste and garlic paste and sauté till the onions turn golden brown in colour.
  6. Add the garam masala, coriander powder and salt and cook for 1 minute.
  7. Add the spinach purée, milk and ½ cup of water and cook for 3 to 4 minutes.
  8. Add the cooked dal and simmer for 4 to 5 minutes.
  9. 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
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