Dal Palak (Spinach)
Dal is rich in protein and palak is rich in iron. Hence this dish makes a wholesome bowl full of nutrition and health. This dish is a good way to serve palak to kids in a different way.
It goes well with steamed rice, jeera rice, roti or paratha.
Soaking Time – 20 Mins
Preparation Time – 10 Mins
Cooking Time – 20 – 25 Mins
• Tuar Dal – 1 Cup
• Palak (Spinach) – 1 Cup
• Water – 2 Cups
• Tomato – 1 Medium size
• Ghee (Clarified butter) – 2 Tbsp
• Whole Red chili – 1 No.
• Red chili powder – 1 Tsp
• Turmeric powder- ½ Tsp
• Cumin Seeds – 1/2 Tsp
• Asafoetida – ¼ Tsp
• Salt to taste
• Coriander leaves to garnish (optional)
• Rinse and wash tuar dal under running water.
• In a bowl add tuar dal with 2 cups of water. Cover and soak for approx. 20 mins.
• Wash and finely chop palak. Keep aside.
Cooking/Boiling Tuar dal –
• Pressure cook tuar dal with salt and turmeric powder, in 2 cups of water. Cook for 2 whistle. This will take approx. 5 – 10 minutes.
• When the pressure/steam is released completely by itself, open the cooker lid and check if dal is cooked. Dal should be soft enough to mash easily in between fingers.
• Add chopped palak and whole tomato to dal. Cook for 1 more whistle.
• When steamed is released on its own open the pressure cooker.
For Tempering –
• Heat ghee in a small heavy bottom kadai. Add cumin seeds and allow to splutter.
• Add asafetida and whole red chili.
• Separate boiled tomato from dal and add it to ghee. Mash tomato using spoon.
• Add red chili powder and salt. Mix well.
• Cook till ghee starts separating from tomato. Add tempering to dal.
• Cover and simmer for 5 mins to infuse all the flavours together with dal. Stir in between.
• Garnish with coriander leaves (optional).
• Serve hot with rice or roti. (Steamed Rice Recipe), (Garlic Rice Recipe), (Ajwain Paratha Recipe)
Step by Step pictures –
Tips and Tricks –
• Do not cover the lid while preparing tempering.
• In case you forgot to soak dal, use directly after washing and cook for some extra 5 mins.
Facts about Palak (Spinach) –
Health benefits & Nutritional Value-
• Spinach is store house for many phyto-nutrients that have health promotional and disease prevention properties. Its high in fibre content helps in gastrointestinal issues.
• Very low in calories and fats (100 g of raw leaves provide just 23 calories). Its leaves hold good amount of soluble dietary fiberRich in calcium, phosphorus, potassium, iron and magnesium.
• Fresh leaves are rich source of several vital anti-oxidant vitamins like vitamin A, vitamin C, and flavonoid poly phenolic antioxidants such as lutein and beta-carotene.
History & Origin –
• Spinach is thought to have originated in ancient Persia (modern Iran and neighboring countries).
Fun Fact –
• Just half a cup of raw spinach counts as 1 of the 5 servings of fruits and vegetables you should eat a day.