Healthy Spinach and Moong Dal Recipe (Indian Style)
1 hour
1257 reads
About Healthy Spinach and Moong Dal Recipe (Indian Style)
This vibrant and nutritious Spinach and Moong Dal recipe is a staple in Indian cuisine, perfect for a healthy and satisfying meal. Moong dal (split green gram) is a powerhouse of protein and fiber, while spinach adds a boost of vitamins and minerals. This recipe combines these superfoods with aromatic spices for a flavor explosion.Easy to make and incredibly delicious, this dal is ready in under 30 minutes. It's a fantastic vegetarian option for lunch or dinner, adaptable to your spice preference and dietary needs. Whether you're a seasoned cook or a beginner, this recipe is a guaranteed winner.Prepare to be amazed by the simple yet complex flavors that dance on your palate. This is more than just a recipe; it's a culinary journey into the heart of Indian home cooking.
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Recipe Time & More
Prep30 minutes
Cook30 minutes
Total1 hour
Ingredients
Aromatics & Spices
- 1 tsp Ginger finely chopped
- 1 tbsp Garlic finely chopped
- 1 Chili adjust to taste, dried, red
- 1-2 Chili adjust to taste, finely chopped, green
- 1/4 tsp Cumin Seeds
- 1 pinch Asafoetida hing
Fats & Liquids
- 1 tbsp Mustard Oil
- 1 tbsp Ghee for garnish, optional
- 2.5 cup Water or more as needed
Seasoning
- 1.5 tsp Salt or to taste
Instructions
Prepare the Dal
- Wash and soak the moong dal for at least 30 minutes. In a pressure cooker, combine the soaked dal, spinach, ginger, green chilies, and salt with 2.5 cups of water. Cook on high heat until the first whistle, then reduce heat to medium and cook for three more whistles.
Finish the Dal
- Allow the pressure to release naturally. Open the cooker and mash the dal gently with a ladle. Add a little lukewarm water if it's too thick and simmer on medium heat for 2-3 minutes until it comes to a boil.
Make the Tadka (Tempering)
- Heat mustard oil in a small pan. Add asafoetida and cumin seeds. Once the cumin seeds begin to splutter, add the garlic and dried red chili. Cook until the garlic turns golden brown.
Combine and Serve
- Pour the tadka immediately over the dal and cover the pot. Let it sit for 5-6 minutes to allow the flavors to meld. Garnish with ghee (optional) and serve hot with rice or roti.
Recipe Notes
Expert Tips for the Best Spinach Moong Dal
- For a creamier dal, blend a portion of the cooked dal before adding the tadka.
- Adjust the amount of green chilies to control the spice level according to your preference.
- Adding a squeeze of lemon juice at the end brightens the flavors.
- If you don't have a pressure cooker, you can simmer the dal in a pot on the stovetop for about 20-25 minutes, or until the dal is tender.
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Recipe Nutrition
Calories: 634kcalCarbohydrates: 61gProtein: 25gFat: 34gPolyunsaturated Fat: 10.2gMonounsaturated Fat: 20.4gSodium: 1710mgFiber: 16gSugar: 3g
Tanu Nigam
Articles: 81
4 Comments
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What a flavorful dish! Thanks for sharing.
Such a tempting dish! Thank you.
This looks so tasty! Thank you.
Such a lovely dish! Thanks for sharing.