Spinach Daal
Elevate your comfort food game with this nourishing Spinach Daal recipe, a perfect fusion of tender yellow split pigeon peas (toor dal) and vibrant fresh spinach simmered to perfection in a rich, aromatic blend of Indian spices. Enhanced with the earthy warmth of turmeric, the zesty kick of green chilies, and the zest of curry leaves, this daal delivers layers of flavor that are both hearty and wholesome. Finished with tangy lemon juice and garnished with fresh cilantro, it's a satisfying dish that pairs beautifully with fluffy steamed rice or warm roti. With its straightforward preparation and rich nutritional profile, Spinach Daal is a must-try for anyone seeking a healthy, flavorful vegetarian meal.
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Recipe Information
Ingredients
- 1 cup Yellow Split Pigeon Peas (Toor Dal)
- 3 cups Water
- 2 cups Fresh Spinach
- 1 medium Onion
- 1 medium Tomato
- 1 inch piece Ginger
- 3 cloves Garlic Cloves
- 2 pieces Green Chilies
- 0.5 teaspoon Turmeric Powder
- 0.5 teaspoon Red Chili Powder
- 1 teaspoon Coriander Powder
- 1.5 teaspoons Salt
- 2 tablespoons Ghee (Clarified Butter)
- 1 teaspoon Cumin Seeds
- 0.5 teaspoon Black Mustard Seeds
- 0.25 teaspoon Asafoetida
- 8 leaves Curry Leaves
- 1 tablespoon Lemon Juice
- 2 tablespoons Cilantro (fresh coriander)
Instructions
Rinse the toor dal under running water until the water runs clear. Soak the dal in enough water for about 15-20 minutes.
Drain the soaked dal and place it in a pressure cooker. Add 3 cups of water, turmeric powder, and half a teaspoon of salt. Cook for 3-4 whistles or until the dal is thoroughly cooked and soft.
While the dal is cooking, finely chop the onion, tomato, and spinach. Mince the ginger and garlic, and slice the green chilies.
Once the dal is cooked, gently mash it with a ladle for a smooth consistency. Set aside.
In a large pan, heat the ghee over medium heat. Add cumin seeds and mustard seeds. Once they start to splutter, add the asafoetida and curry leaves.
Add the chopped onion and sauté until it turns golden brown.
Add the minced ginger, garlic, and green chilies. Sauté for another minute until the raw smell disappears.
Add the chopped tomato, red chili powder, and coriander powder. Cook until the tomatoes become soft and pulpy.
Stir in the chopped spinach and cook for 2-3 minutes or until the spinach wilts.
Pour the cooked dal into the pan with the onion-tomato-spinach mixture. Add more salt if needed. Simmer for 5-10 minutes until everything is well combined and the flavors meld together.
Finally, add lemon juice to the daal and stir well. Garnish with chopped cilantro.
Serve hot with steamed rice or Indian bread like roti or naan.
Nutrition Facts
Calories |
269 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 8.4 g | 11% | |
| Saturated Fat | 4.7 g | 24% | |
| Polyunsaturated Fat | 0.0 g | ||
| Cholesterol | 17 mg | 6% | |
| Sodium | 760 mg | 33% | |
| Total Carbohydrate | 39.1 g | 14% | |
| Dietary Fiber | 9.4 g | 34% | |
| Total Sugars | 4.4 g | ||
| Protein | 12.8 g | 26% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 92 mg | 7% | |
| Iron | 4.0 mg | 22% | |
| Potassium | 902 mg | 19% | |
*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
