Palak Moong Dal (Spinach Greens w/ Green Mung Beans)
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.
Equipment
Ingredients
- ½ cup Moong Beans Sabut Moong Dal
- 1 cup Spinach finely chopped and packed
- Salt to taste
- 1/3 tsp Chili Powder
- ½ tsp 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 tsp Jeera
- 1 pinch Asafoetida Heeng
- ½ cup Onions finely chopped
- ½ tsp Garlic finely chopped
- ½ tsp Ginger finely chopped
- 1 Green Chillies small, finely chopped
- 1 Tomato medium, approx. 100 gm +/-, pureed
- 1 tsp Coriander Powder
- ½ tsp Garam Masala adjust amount according to the strength of the garam masala
Tadka / Chhounk (2nd Tempering)
- 2 tsp Desi Ghee
- 1 clove Garlic fat clove, adjust amount to taste, sliced or chopped (as preferred)
- ¼ tsp Kashmiri red chili powder can be substituted with paprika
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.
Nutrition
Calories: 227kcalCarbohydrates: 29gProtein: 10gFat: 9gSaturated Fat: 3gPolyunsaturated Fat: 2gMonounsaturated Fat: 4gTrans Fat: 0.02gCholesterol: 9mgSodium: 74mgPotassium: 669mgFiber: 8gSugar: 5gVitamin A: 1442IUVitamin C: 15mgCalcium: 83mgIron: 4mg
Tried this recipe?Let us know how it was!
