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
- Take wiped dal in a large heavy skillet. Roast dry dal stirring continuously, till golden.
- Add 3 cups water, bayleaf, and turmeric powder.
- Bring to a boil and simmer semicovered till dal is soft. Add more water if required.
- 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.
- Add whole chillies and pour over dal. Add 1/2 tsp.
- amchoor (dried mango) powder. Stir gently. Serve hot with roti or rice. Add panch phoran just be serving.
| Nutrient Composition Per Serving | |||
|---|---|---|---|
| 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 | ||