West Bengal Palak in Muger Dal

Palak in Muger Dal (Spinach in Moong Dal)

Serves 4

Ingredients
1 cup yellow moong dal 1 bayleaf
1 bunch spinach, finely chopped 1/2 tsp. turmeric powder
3 tbsp. ghee 1 tsp. red chilli powder
2 tsp. panch phoran 1/2 tsp. amchoor powder
3 whole red chillies salt and sugar to taste

Method

  1. Take wiped dal in a large heavy skillet. Roast dry dal stirring continuously, till golden.
  2. Add 3 cups water, bayleaf, and turmeric powder.
  3. Bring to a boil and simmer semicovered till dal is soft. Add more water if required.
  4. Add chilli powder, salt and spinach and cook further 10 minutes. Heat ghee in a small frying pan, add panch phoran and allow to splutter.
  5. Add whole chillies and pour over dal. Add 1/2 tsp.
  6. amchoor (dried mango) powder. Stir gently. Serve hot with roti or rice. Add panch phoran just be serving.
Nutrient Composition Per Serving
MACRONUTRIENTS MICRONUTRIENTS
Energy (Kcal) 211 Carotene ( μg ) 302.13
Protein (g) 7.77 Vitamin C (mg) 17.5
Carbohydrate (g) 17.58 Mg (mg) 70.5
Fat (g) 12.14 Na (mg) 43.71
Fibre (g) 1.33 K (mg) 429.5
Minerals (g) 2.09 Mn (mg) 0.61
Calcium (mg) 68.38 Zn (mg) 0.89
Phosphorus (mg) 123.63 Cr (mg) 0.006
Iron (mg) 1.75