Palak Masoor Dal (Healthy Heart) by Tarla Dalal

Palak Masoor Dal, a fragrant spinach and lentil preparation made without the use of any calorie-laden ingredients.
Recipe Link : http://www.tarladalal.com/Palak-Masoor-Dal-5576r

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Palak Masoor Dal (Healthy Heart)

A fragrant spinach and lentil preparation made without the use of any calorie-laden ingredients. Enjoy this dal with phulkas or parathas made on a non-stick pan by only brushing the parathas with oil and not adding extra oil to cook them. Do remember not to overcook this dal as the spinach tends to discolour.

Preparation Time: 10 minutes.
Cooking Time: 18 minutes.
Soaking time: 1 hour.
Serves 4.

1 cup chopped spinach (palak)
½ cup masoor dal (split red lentil)
1 tsp ginger-green chilli paste
A pinch of turmeric powder (haldi)
1 tsp oil
1 tsp cumin seeds (jeera)
3 cardamom (elaichi)
A pinch of asafoetida (hing)
3 whole dry Kashmiri red chillies, broken into pieces
5 to 6 curry leaves (kadi patta)
1 tsp finely chopped garlic (lehsun)
1 tbsp tamarind (imli) pulp
Salt to taste

1. Wash and soak the masoor dal in enough water for an hour. Drain and discard the water.
2. Combine the masoor dal, ginger-green chilli paste, turmeric powder and 2 cups of water in a pressure cooker and pressure cook for 3 whistles.
3. Allow the steam to escape before opening the lid.
4. Heat the oil in a deep non-stick pan, add the cumin seeds and the cardamom.
5. When the seeds crackle, add the asafetida, dry red chillies, curry leaves and garlic and sauté on a medium flame for a few seconds.
6. Add the cooked dal mixture, tamarind pulp, spinach and salt, mix well and cook on a medium flame for 1 to 2 minutes, while stirring occasionally.
Serve hot.

Nutritive values per serving
Energy: 85 kcal.
Protein: 5.4 gm
Carbohydrates: 12.4 gm
Fat: 1.4 gm
Iron: 1.7 mg
Folic acid: 28.2 mcg
Fibre: 2.5 gm
Vitamin A: 1014.5 mcg