Masoor Dal With Spinach ( Protein Rich Recipes )

by Tarla Dalal

Accompaniments

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Green Pea Parathas
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Green Peas Parathas
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Parathas
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Saatdhan Parathas
Spinach and Paneer Parathas
Stuffed Paneer Green Pea Parathas
Tofu and Spinach Parathas

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Masoor dal with spinach, the unbeatable combination of masoor dal with spinach nourishes your body with proteins, iron and folic acid. Tomatoes and amchur powder lend a nice tangy flavour to the dal. Needless to add, this is a super-healthy recipe as protein-rich dals are an indispensable part of our daily diet!

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Preparation Time: 10 mins
Cooking Time: 20 mins
Makes 4 servings
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Ingredients

1 cup masoor dal (split red lentil)
1 cup chopped spinach (palak)
4 tsp oil
1 tsp cumin seeds (jeera)
1/2cup finely chopped onions
1/2 tsp turmeric powder (haldi)
2 tsp dried mango powder (amchur)
1/2 cup finely chopped tomatoes
salt to taste
3/4 tsp chilli powder

To Be Ground Into A Smooth Garlic-ginger-green Chilli Paste
6 garlic (lehsun) cloves
25 mm (1”) piece ginger (adrak)
4 to 5 green chillies

For Serving
rotis

Method

Pour 1½ cups of water in a pressure cooker, add the masoor dal, mix well and pressure cook for 2 whistles.
Allow the steam to escape before opening the lid. Keep aside.
Heat the oil in a kadhai, add the cumin seeds, mix well and sauté on a medium flame for a few seconds.
Add the onions and sauté on a medium flame for 2 to 3 minutes.
Add the cooked masoor dal, spinach, turmeric powder, dry mango powder, prepared garlic- ginger-green chilli paste, tomatoes and salt, mix well and cook on a medium flame for 2 to 3 minutes, while stirring occasionally.
Add ¼ cup of water and chilli powder, mix well and cook on a medium flame for 3 to 4 minutes, while stirring occasionally.
Serve hot with rotis.

Nutrient values Per serving

Protein

10.4 gm

RECIPE SOURCE : Protein Rich Recipes