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hariyali chana dal recipe | healthy chana dal | easy Indian chana dal |
Tarla Dalal
06 December, 2024
Table of Content
hariyali dal is a simple everyday fare for one and all. Learn how to make daal hariyali.
Spinach and chana dal complement each other perfectly in this aromatic hariyali dal tadka which is an excellent source of protein, iron, folic acid and vitamin A.
The chana dal is high on potassium count and thus beneficial for hypertension. On the other hand, its low glycemic index makes it suitable for diabetics as well. This low calorie hariyali dal is also suitable suitable for a healthy lifestyle and weight-watchers.
The loads of spinach in spinach chana dal abounds in iron and folic acid, which helps to keep anaemia at bay. Iron is a key nutrient needed to ensure a proper supply of oxygen in our body and to keep us energetic throughout the day.
To make hariyali dal, cook the chana dal in pressure cooker for 4 whistles and keep aside. Heat the oil in a deep non-stick pan, add the cumin seeds, asafetida and dried fenugreek leaves and sauté on a medium flame for a few seconds. When the seeds crackle, add the green chillies, onions, ginger paste, garlic paste and sauté on a medium flame for 1 to 2 minutes. Add the garam masala, coriander powder and salt, mix well and cook on a medium flame for 1 minute. Add the spinach purée, milk and ½ cup of water, mix well and cook on a medium flame for 2 to 3 minutes. Add the cooked dal, mix well and cook on a medium flame for 5 minutes. Serve hariyali dal hot.
Daal hariyali is a good recipe for entertaining too! It suits senior citizens too, as it is easy to chew and enjoy with rotis.
Tips for hariyali dal. 1. Clean and wash the spinach and chana dal very well to remove all the dirt. 2. While making spinach puree, only blanch it. Excess cooking will lead to loss of bright green colour. 3. Chana dal can also be replaced with toovar dal.
Enjoy hariyali dal recipe | hariyali dal tadka | low calorie hariyali dal | daal hariyali | spinach chana dal.
Tags
Preparation Time
15 Mins
Cooking Time
27 Mins
Total Time
42 Mins
Makes
4 servings
Ingredients
For Hariyali Dal
1/2 cup chana dal (split Bengal gram) , washed and drained
3/4 cup spinach (palak) puree , refer handy tip
1/2 tsp cumin seeds (jeera)
a pinch of asafoetida (hing)
1/2 tsp dried fenugreek leaves (kasuri methi)
1 tsp finely chopped green chillies
3/4 cup finely chopped onion
1 tsp ginger (adrak) paste
1/2 tsp garlic (lehsun) paste
1/2 tsp garam masala
1 tsp coriander (dhania) powder
1/4 cup low fat milk , 99.7% fat-free
1 tsp oil
salt to taste
Method
- To make hariyali dal, combine the chana dal and 1½ cups of water in a pressure cooker and pressure cook for 4 whistles.
- Allow the steam to escape before opening the lid. Drain and keep aside.
- Heat the oil in a deep non-stick pan, add the cumin seeds, asafetida and dried fenugreek leaves and sauté on a medium flame for a few seconds.
- When the seeds crackle, add the green chillies, onions, ginger paste, garlic paste and sauté on a medium flame for 1 to 2 minutes.
- Add the garam masala, coriander powder and salt, mix well and cook on a medium flame for 1 minute, while stirring continuously.
- Add the spinach purée, milk and ½ cup of water, mix well and cook on a medium flame for 2 to 3 minutes, while stirring continuously.
- Add the cooked dal, mix well and cook on a medium flame for 5 minutes, while stirring occasionally.
- Serve the hariyali dal hot.
- For the spinach purée, blanch 3 cups of roughly chopped spinach, drain and then blend in a mixer to a smooth purée.
Hariyali Dal ( Cooking with 1 Teaspoon Oil) recipe with step by step photos
Nutrient values (Abbrv)per plate
| Energy | 122 cal |
| Protein | 6 g |
| Carbohydrates | 18.5 g |
| Fiber | 4.1 g |
| Fat | 2.7 g |
| Cholesterol | 0 mg |
| Sodium | 28.8 mg |
Click here to view Calories for Hariyali Dal ( Cooking with 1 Teaspoon Oil)
The Nutrient info is complete
Vasumathy
March 13, 2025, midnight
Tarla Dalal
March 13, 2025, midnight
thanks for the feedback !!! keep reviewing recipes you loved.
shreya_the foodie
March 13, 2025, midnight
Spinach and Chana dal make a healthy dal.
Gandhi Dhwani
March 13, 2025, midnight
It is one of the tastiest dal. The jeera and garlic gives a strong taste to the dal. Spinach and chana dal makes a healthy and super tasty combination!
Sonal Modi
March 13, 2025, midnight
A great low calorie recipe. It is quiet filling and satiating. I served it with healthy lemon rice and mixed veggie raita. It was an excellent combination.
PT
March 13, 2025, midnight
Hi Can you provide calorie information for all these recipes. E.g. 1 cup of this dal is.. such n such calories. It would be v helpful for people on a calorie count..
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