Thursday, September 4, 2008

Dal Palak ( Moong Lentil with Spinach)

Moong lentil take on seasonings and spices very well. When it is mixed with spinach it makes nutritive comforting food.

  • 2 cups yellow moong dal soaked (for 1 hour)
  • 1 cup spinach boiled and pureed
  • 1 tbsp grated ginger
  • 1 tbsp grated garlic
  • 2 green chilies, chopped
  • 1 tsp turmeric powder
  • 5 cloves
  • salt to taste
  • 2 tbsp. ghee
  • ¼ tsp asafetida
  • ½ tsp red chili powder
  • 1 tsp. cumin seeds
  • 2 tbsp. lemon or lime juice

  • Add the dal in a pot with a tight lid. Add 5 to 6 cups of water, 5 cloves, and turmeric. Bring to a full boil, lower heat to medium low and add the salt. Cover and cook until dal is soft and cooked. Adjust water so the dal does not stick to the bottom of the pan. The moong dal should be whole and not mashed. Remove from fire and set aside.
  • Heat 2 tbsp. ghee in a deep skillet. Add grated ginger, garlic, green chilies. As they start spluttering, quickly add pureed spinach. Stir fry for 2-3 minutes.
  • Add moong dal. Cook until all the spinach is blended in with the dal.
  • Remove from heat and add lime juice.
  • Temper dal palak: Heat the ghee on a medium flame, in a small pan till hot. Turn off the fire and add the asafetida powder, cumin seeds and red chili powder. Stir to mix well and add this tempering mix to the Dal Palak mixture. It will sizzle and might splutter a bit, so be careful when you do this.
  • Garnish with ginger juliennes and serve hot with roti (Indian flat bread).

Do you know?

Moong beans are easily digested, containing few oligosaccharides which cause flatulence, making them a good choice for children, older adults and when one is not feeling very well as digestive systems are delicate at these times.
They contain between 19-25% protein, 60%carbs and 4% fiber. They also contain lysine, potassium, calcium, magnesium, iron and traces of thiamin, riboflavin and niacin.

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