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palak chana dal recipe | healthy spinach chana dal | Indian chana dal palak | zero oil chana dal palak |
Tarla Dalal
23 December, 2024
Table of Content
Tags
Preparation Time
10 Mins
Cooking Time
25 Mins
Total Time
35 Mins
Makes
2 servings
Ingredients
For Palak Chana Dal
3/4 cup chopped spinach (palak)
1/2 cup chana dal (split Bengal gram) , soaked and drained
salt to taste
1/4 tsp turmeric powder (haldi)
1/2 tsp mustard seeds ( rai / sarson)
6 to 7 curry leaves (kadi patta)
1/4 tsp asafoetida (hing)
1/2 cup finely chopped onion
1 tsp grated jaggery (gur) , optional
1/4 tsp chilli powder
Method
Palak Chana Dal recipe Video by Tarla Dalal
Palak Chana Dal, Healthy Zero Oil Spinach Chana Dal recipe with step by step photos
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To prepare palak chana dal, firstly pick and clean chana dal.
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Wash it very well using running water.
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Add the chana dal in a deep bowl with enough water.
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Cover it with a lid and keep aside to soak for ½ hour.
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After hour, drain the chana dal using a strainer.
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Transfer the soaked and drained chana dal to a pressure cooker.
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Add salt and turmeric powder.
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Add ¾ cup of water and mix well.
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Pressure cook for 2 to 3 whistles or until the chana dal is perfectly cooked. Allow the steam to escape before opening the lid. Keep aside.
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To make chana palak dal, heat a deep non-stick pan on a medium flame and when hot, add the mustard seeds. This being a zero oil, low-cholesterol recipe we are not using any oil for tempering.
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Add curry leaves.
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Add asafoetida and dry roast for about 30 seconds or till the mustard seeds crackle.
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Lower the flame, add the green chilli.
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Add onions.
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Dry roast till they turn light brown in colour. Sprinkle a little water if the onions stick the pan and start burning. Since we are not using oil, the onions may require a little extra time to cook. It took us about 3 minutes on medium flame.
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Add the spinach. Both chana dal and palak are rich in vitamin A and protein. Palak is a rich source of iron, fibre and antioxidants.
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Dry roast for 1 to 2 more minutes while stirring continuously.
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Add the cooked dal.
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- Add jaggery. You can skip adding jaggery if you like.
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Add chilli powder.
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Add a little salt and mix well. Spinach is a bit salty and we have added salt while boiling the dal so, be cautious while adding salt at this stage.
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Add ½ cup of water.
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Mix well and simmer for 5 to 7 minutes.
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Serve palak chana dal hot with rotis or parathas of your choice.
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To prepare palak chana dal, firstly pick and clean chana dal.
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Soaking of chana dal for ½ hour is important to reduce cooking time.
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Ensure that you do not overcook chana dal, as each grain of dal should be separate and not mashed.
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Spinach can be replaced with chopped fenugreek leaves.
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Soaking of chana dal for ½ hour is important to reduce cooking time.
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Palak Chana Dal – rich in protein, iron and fibre.
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- Chana dal being a very good source of protein lends 6.8 g of protein per serving of this dish.
- Spinach and chana dal both add fibre – a nutrient which maintains the healthy of our digestive system.
- Being cooked without ghee / oil, this palak chana dal is low in fat.
- Spinach also adds iron, folate, vitamin A, vitamin C and some antioxidants to ensure the health of organs including the heart.
- Diabetics, obese people and heart patients can definitely turn to this healthy sabzi. They can temper the mustard seeds and green chilli in 1 tsp of oil / ghee if they wish to.
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Palak Chana Dal – rich in protein, iron and fibre.
Nutrient values (Abbrv)per plate
| Energy | 221 cal |
| Protein | 11.3 g |
| Carbohydrates | 37.2 g |
| Fiber | 8.5 g |
| Fat | 3 g |
| Cholesterol | 0 mg |
| Sodium | 52.9 mg |
Click here to view Calories for Palak Chana Dal, Healthy Zero Oil Spinach Chana Dal
The Nutrient info is complete
Shilpa
March 13, 2025, midnight
I tried this recipe chana palak for the first time and was so simple yet tasty. Loved the recipe and tips.
Tarla Dalal
March 13, 2025, midnight
Thank you for your feedback Shilpa. Happy cooking.!
Kinnari
March 13, 2025, midnight
Awesome n very healthy
Tarla Dalal
March 13, 2025, midnight
Thank you for your feedback Kinnari. Happy cooking.!
Richard
March 13, 2025, midnight
Can you explain what you mean by pressure cooking to two whistles? I''m not familiar with this term.. Many thanks
Tarla Dalal
March 13, 2025, midnight
Dear Richard, kindly refer to look and do steps with images. After step 8, close the lid of the cooker with the ring and the whistle attached. Switch on the gas and allow it to cook till you hear 2 to 3 whistles. You will hear the whistles once the pressure is build in the pressure cooker. This will ensure that the dal is cooked. However if you are using a pressure cooker which doesn''t require attaching a whistle (like Futura brand), then let it cook for around 10 minutes.
MRS. SHANTI RAVI
March 13, 2025, midnight
Galasweetu
March 13, 2025, midnight
amazing! i did not know dal can be made without oil...what a recipe, even without a single drop of oil it tastes great! a must try recipe!
Healthy Eating
March 13, 2025, midnight
Great combo of chana dal and palak to make a healthy dal recipe. Love the taste of cooked chana dal.
n_katira
March 13, 2025, midnight
A quick and healthy treat sure to be loved by all age groups.
shobha patil
March 13, 2025, midnight
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