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Palak Moong Dal (Spinach Greens w/ Green Mung Beans)

5 from 1 vote
Palak Moong Dal (Spinach Greens w/ Green Mung Beans) - Plattershare - Recipes, food stories and food lovers

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Enjoy your proteins and greens in this delicious and comforting bowl of green mung beans that have been enriched with spinach. A drizzle of ghee, and your are good to go.
Prep Time 15 minutes
Cook Time 30 minutes
Served AsDinner, Lunch, Soup
CuisineIndian, North Indian
Recipe Taste Salty, Savoury, Spicy
Servings 3
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Ingredients
  

  • ½ cup Moong Beans Sabut Moong Dal
  • 1 cup Spinach finely chopped and packed
  • Salt to taste
  • 1/3 teaspoon Chili Powder
  • ½ teaspoon Turmeric Powder
  • 1 Bay Leaf Tej Patta
  • 1 Black Cardamom smal, Moti Elaichi

Tadka / Chhounk (1st Tempering)

  • 1 tbsp Oil use more only if required
  • ½ teaspoon Jeera
  • 1 pinch Asafoetida Heeng
  • ½ cup Onions finely chopped
  • ½ teaspoon Garlic finely chopped
  • ½ teaspoon Ginger finely chopped
  • 1 Green Chili small, finely chopped
  • 1 Tomato medium, approx. 100 gm +/-, pureed
  • 1 teaspoon Coriander Powder
  • ½ teaspoon Garam Masala adjust amount according to the strength of the garam masala

Tadka / Chhounk (2nd Tempering)

  • 2 teaspoon Ghee
  • 1 clove Garlic fat clove, adjust amount to taste, sliced or chopped (as preferred)
  • ¼ teaspoon Kashmiri Lal Mirch can be substituted with paprika
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Instructions
 

  • Soak the dal for two hours in enough water.
  • Wash the spinach in enough water at least three to four times to get rid of any dirt / grit. Drain and place on a colander for excess water to drain out.
  • Drain water from the dal and add it to a pressure cooker (this can be cooked in an instant pot) Add washed and drained spinach and pour 400 to 450 ml of water. Add salt, turmeric powder, red chili powder, bay leaf and black cardamom.
  • Allow the contents to come to boil on high heat and then reduce heat and place lid on the pressure cooker. Reduce the heat to minimum and cook till two whistles escape. Switch off heat and allow the pressure to release on its own.
  • In a small pan, start making the first tempering by add oil. Once the oil is hot (not smoking), add cumin seeds.
  • Allow them to crackle and then add onions, ginger and garlic. Saute till the onions become golden brown.
  • Add tomato paste and cook till the tomatoes are cooked and the masala releases oil around the sides of the pan.
  • Add coriander powder and garam masala and saute for a few seconds. Pour the tempering into the dal and stir well.
  • Boil the dal till it has an even consistency and it is no longer watery (the dal and liquid should be well assimilated)
  • Adjust consistency by adding water if required. Keep in mind that this dal thickens, to quite an extent, upon cooling.
  • Decant the dal in the serving bowl and set side.
  • (Vegans can skip the second tempering or use coconut oil for it but the taste will not be as rich as is lent by the ghee)
  • For second tempering, heat ghee in a small pan and add garlic.
  • Fry the garlic till it turns golden brown in colour.
  • Switch off the heat and stir in the Kashmiri Lal Mirch. It will cook in the residual heat.
  • Pour this tempering over the dal and stir well.
  • Serve hot with rice or roti. Enjoy!

Notes

  • You can scatter over some finely chopped fresh cilantro (coriander/ hara dhaniya), however, I usually skip that.
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Tags high protein recipes

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5 from 1 vote

Recipe Nutrition

Calories: 227 kcal | Carbohydrates: 29 g | Protein: 10 g | Fat: 9 g | Saturated Fat: 3 g | Polyunsaturated Fat: 2 g | Monounsaturated Fat: 4 g | Trans Fat: 0.02 g | Cholesterol: 9 mg | Sodium: 74 mg | Potassium: 669 mg | Fiber: 8 g | Sugar: 5 g | Vitamin A: 1442 IU | Vitamin C: 15 mg | Calcium: 83 mg | Iron: 4 mg
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Taruna Deepak
Taruna Deepak

I believe in creating easy, simple yet flavourful and healthy recipes with some occasional indulgence. I call them the no-fuss recipes- making not much dent on time and mostly effortless which actually is my cooking motto. 

I abide by one advice that my Mom gave me while entrusting her culinary experiences to me, it is the love and passion with which one cooks the food that makes all the difference. So cook with passion and serve with love!

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