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hariyali dal recipe | hariyali dal tadka | healthy dal hariyali |


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Hariyali Dal Tadka, Dal Hariyali

hariyali dal recipe | hariyali dal tadka | healthy dal hariyali | with 27 amazing images.

hariyali dal recipe | hariyali dal tadka | healthy dal hariyali | is a tasty dal, made with masoor dal and greens. Learn how to make hariyali dal tadka.

To make hariyali dal, combine the dal along with 2 cups of water and pressure cook for 3 whistles. Keep aside. Allow the steam to escape before opening the lid. Heat the ghee in a kadhai, add the cumin seeds. When the seeds crackle, add the onions and sauté on a medium flame for 2 to 3 minutes or till the onions turn light brown in colour. Add the tomatoes and prepared paste and sauté on a medium flame for few seconds. Add the cooked masoor dal and cook on a medium flame for 1 minute. Add the greens and cook on a medium flame for 1 minute. Add the dried mango powder, turmeric powder, chilli powder, salt and 2 tbsp of water, mix well and cook on a medium flame for 1 to 2 minutes. Serve hot.

Everyday dal for lunch or dinner. Super easy and quick to make it with spices easily available on most kitchen shelf. Try hariyali dal tadka and make cooking fun. Juicy tomatoes and peppy amchur powder impart a much-needed tang to this dal. You will love the balanced flavours and the overall satiating feel of this dal.

Spinach and fenugreek leaves are a good source of vitamin A and iron. While vitamin A acts as an antioxidant, the iron is nutrient which ensures proper supply of oxygen to all parts of the body. The veggies are also a good source of fibre and thus this healthy dal hariyali is a wise choice for heart patients and diabetics and weight-watchers.

All dals including masoor dal are a rich source of protein and energy. Further masoor dal is easier to digest than arhar dal or chana dal too. It is therefore a better choice for you when you're pregnant, as it will provide you with protein and yet not leave you feeling uncomfortable after you have eaten. This hariyali dal is a slightly dry preparation and if you want, you may need to add a little more water to "thin" it down.

Tips for hariyali dal. 1. Wash the green very well to get rid of the dirt. 2. Do not overcook the dal. It should not turn mushy. 3. Masoor dal can be replaced with chana dal.

Enjoy hariyali dal recipe | hariyali dal tadka | healthy dal hariyali | with step by step photos.

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Hariyali Dal Tadka, Dal Hariyali recipe - How to make Hariyali Dal Tadka, Dal Hariyali

Preparation Time:    Cooking Time:    Total Time:     4Makes 4 servings
Show me for servings

Ingredients

For Hariyali Dal Tadka
1 cup uncooked masoor (split red lentil) dal
2 cups chopped greens (fenugreek leaves , spinach , coriander)
1 tbsp ghee
1 tsp cumin seeds (jeera)
1/4 cup finely chopped onions
1/4 cup finely chopped tomatoes
2 tsp dried mango powder (amchur)
1/2 tsp turmeric powder (haldi)
3/4 tsp chilli powder
salt to taste

To Be Ground Into A Paste
4 green chillies , roughly chopped
6 garlic (lehsun) cloves
25 mm ginger (adrak)
Method

For hariyali dal tadka
    For hariyali dal tadka
  1. To make hariyali dal tadka, combine the dal along with 2 cups of water and pressure cook for 3 whistles. Keep aside. Allow the steam to escape before opening the lid.
  2. Heat the ghee in a kadhai, add the cumin seeds.
  3. When the seeds crackle, add the onions and sauté on a medium flame for 2 to 3 minutes or till the onions turn light brown in colour.
  4. Add the tomatoes and prepared paste and sauté on a medium flame for few seconds.
  5. Add the cooked masoor dal and cook on a medium flame for 1 minute.
  6. Add the greens and cook on a medium flame for 1 minute.
  7. Add the dried mango powder, turmeric powder, chilli powder, salt and 2 tbsp of water, mix well and cook on a medium flame for 1 to 2 minutes.
  8. Serve the hariyali dal tadka hot.

Hariyali Dal (Multinutrient Pregnancy Recipe) Video by Tarla Dalal's Team

Hariyali Dal Tadka, Dal Hariyali recipe with step by step photos

If you like hariyali dal
  1. If you like hariyali dal, then also try other dal recipes like
    • masoor dal with spinach recipe | protein rich dal| dal palak | with 18 amazing images.
    • chana dal fry recipe | North Indian chana dal tadka | easy chana dal masala | how to make Punjabi masala chana dal | with 32 amazing images.
    • toor dal fry recipe | restaurant style toor dal fry | toor dal fry with rice | toor dal tadka | with 32 amazing images. 

What is hariyali dal made of?
  1. Hariyali dal is made of 1 cup uncooked masoor dal (split red lentil), 2 cups greens (fenugreek leaves , spinach , coriander), 1 tbsp ghee, 1 tsp cumin seeds (jeera), 1/4 cup finely chopped onions, 1/4 cup finely chopped tomatoes, 2 tsp dried mango powder (amchur), 1/2 tsp turmeric powder (haldi), 3/4 tsp chilli powder, salt to taste and a paste of 4 green chillies , roughly chopped, 6 clove of garlic (lehsun) and 25 mm (1") ginger (adrak).

How to select masoor dal
  1. Masoor dal is available all year round in pre-packaged as well as in bulk containers and is easy to store. 
  2. If purchasing in a packaged packet, check to see if there is a "use-by" date on the package. 
  3. If buying from bins, make sure the bins are not left in the open exposed to dust and grime. 
  4. Check the dal to see if it is unblemished, free from moisture damage, insects and stones.
  5. The dal should be uniform in colour and size.

How to pressure cook masoor dal
  1. To pressure cook dal, clean, wash and add 1 cup uncooked masoor dal (split red lentil) in a pressure cooker. 1 cup of cooked Masoor dal gives 19 grams of protein. Being rich in Phosphorus it works with Calcium to build our bones.  Whole Masoor or masoor dal is rich in Folate, Vitamin B9 or Folic Acid which helps your body to produce and maintain new cells, especially red blood cells. Masoor dal is is good for diabetics and a healthy heart. See detailed 10 health benefits of masoor dal. 
  2. Add 2 cups of water.
  3. Mix well and pressure cook for 3 whistles. Do not overcook the dal. It should not turn mushy. Allow the steam to escape before opening the lid. Keep aside.

For the paste
  1. To make paste, add 4 green chillies , roughly chopped in a mixer jar. Prefer to use a small jar so it blends uniformly. Antioxidant vitamin C in green chillies protects the body from effects of harmful free radicals and prevents stress. It is probably the high fiber which helps in controlling blood sugar levels. This it is a welcome addition to a diabetic diet. Suffering from anaemia? Add green chillies to your list of iron rich foods too. For complete details see benefits of green chilli. 
  2. Add 6 clove of garlic (lehsun). Garlic has been proven to lower cholesterol. The active ingredient allicin present in garlic aids in lowering blood pressure. Garlic is also alleged to help regulate blood glucose levels for diabetics. Garlic is great for the heart and circulatory system. Garlic has an antimicrobial, antiviral and antifungal function and can help in relieving common cold and other viral infections. To boost your immune system have a garlic clove a day. Garlic is a top anti viral food. The thiosulphate compound, Allicin found in garlic acts as a strong antioxidant and protects our body from damage of free radicals.  Read here for complete benefits of garlic. 
  3. Add 25 mm (1") ginger (adrak). Ginger is an effective cure for congestion, sore throat, cold and cough. It aids digestion and relieves constipation. Ginger was found as effective as drugs in relieving menstrual pain. Ginger is effective in decreasing the cholesterol levels in patients with high cholesterol. Ginger significantly reduces symptoms of nausea in pregnant ladies. See here for 16 Super Health Benefits of Adrak, Ginger.
  4. Blend in a mixer to a paste. Keep aside.

How to make hariyali dal
  1. To make hariyali dal recipe | hariyali dal tadka | healthy dal hariyali, heat 1 tbsp ghee in a kadhai.
  2. Add 1 tsp cumin seeds (jeera) and let them crackle. The most common benefit of jeera known to many is to soothe the stomach, intestine and the entire digestive tract. Cumin seeds are apparently a very good source of iron. A tbsp. of cumin seeds can fulfil nearly 20% of days iron requirement. Even small quantity of cumin seeds has huge amounts of calcium ( see calcium rich Indian foods ) – a bone supporting mineral. They aid is digestion, weight loss and help reduce inflammation. See detailed benefits of cumin seeds, jeera. 
  3. Add 1/4 cup finely chopped onions. Raw onions are a very valuable source of vitamin C – the immune building vitamin. Along with other phytonutrients from onions, it helps to build WBC (white blood cells) which serves as a line of defence against illness. Yes, it’s a source of many antioxidants, the most important one amongst them being Quercetin. The quercetin in Onions promotes production of HDL (good cholesterol) and lowers total cholesterol in the body. The sulphur in onions act as a blood thinner and prevents blood clotting too. This in turn would lower blood pressure and good for heart,  diabetics. Read the benefits of onions. 
  4. Sauté on a medium flame for 2 to 3 minutes or till the onions turn light brown in colour.
  5. Add 1/4 cup finely chopped tomatoes.  Tomatoes are extremely rich source of Lycopene. Tomatoes are a powerful antioxidant, super rich in Vitamin C, good for heart. Tomatoes are a Pregnant women's friend and are rich in Folate or Folic Acid which helps your body to produce and maintain new cells, especially red blood cells. Read about 13 amazing benefits of tomatoes.  
  6. Add the prepared paste.
  7. Sauté on a medium flame for few seconds.
  8. Add the cooked masoor dal and cook on a medium flame for 1 minute.
  9. Add 2 cups chopped greens (fenugreek leaves , spinach , coriander).
  10. Cook on a medium flame for 1 minute.
  11. Add 2 tsp dried mango powder (amchur).
  12. Add 1/2 tsp turmeric powder (haldi). Turmeric helps in digestion of food thus helping to overcome indigestion. Haldi may help in reducing the growth of fat cells in the body.The health benefits of turmeric is it’s anti-inflammatory property due to the active compound, Curcumin, which helps to relieve inflammation of the joints and thus is a ladder to relieve pain related to arthritis. Turmeric benefits in diabetes management by lowering blood glucose levels. Its antioxidant and anti-inflammatory effects are useful in the treatment of diabetes patients. See here for detailed turmeric benefits. 
  13. Add 3/4 tsp chilli powder.
  14. Add salt to taste.
  15. Add 2 tbsp of water.
  16. Mix well and cook on a medium flame for 1 to 2 minutes.
  17. Serve hariyali dal recipe | hariyali dal tadka | healthy dal hariyali hot.

Tips for hariyali dal
  1. Wash the greens very well to get rid of the dirt. 
  2. Do not overcook the dal. It should not turn mushy.
  3. Masoor dal can be replaced with chana dal.

Health benefits of hariyali dal
  1. Hariyali Dal – a multi-nutrient fare.
  2. Masoor dal lends protein and energy to keep your body cells healthy. 
  3. The green leafy vegetables are a source of iron to maintain haemoglobin levels and keep anaemia at bay. 
  4. They also add appreciable amounts of fibre and antioxidants to maintain digestive health and reduce inflammation respectively. 
  5. Pair this healthy dal with roti / phulka for a wholesome meal. 
     

Nutrient values (Abbrv) per serving
Energy178 cal
Protein10.7 g
Carbohydrates25.4 g
Fiber5.7 g
Fat3.7 g
Cholesterol0 mg
Sodium15.3 mg

RECIPE SOURCE : Pregnancy CookbookBuy this cookbook
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Reviews

Hariyali Dal ( Pregnancy Recipe )
5
Dhwani Gandhi
 on 19 Sep 15 12:49 PM


Something different from the everyday dals.. I love making this occasionally as lot of greens go in this dal.. Masoor dal is also loved by my family a lot so this combination is very good.. The masals impart a very simple flavour in this dal..
Reply
Hariyali Dal
5
Loves Food
 on 17 Jan 13 09:57 AM


A tasty dal, made with masoor dal and greens. Very filling.
Reply
Hariyali Dal
5
Mruga D
 on 17 Jan 13 09:15 AM


This dal is delicious and very easy to make....loaded with nutrients...make sure you serve it hot as it may turn little dry later...
Reply