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Daal with Spinach, Daal Saag or Daal Palak – whatever you want to call it…now how do we get a healthier dish that this? Your Spinach (iron and fiber) and Daal (protein) all rolled into one! There are so many varieties of Daal and so many different ways to make them. Daal is a staple in most Indian households and pretty much had on a daily basis.  Try this recipe for “Daal with Spinach” with Chapatis, Parathas or Rice and you have a nutritionally complete meal. For a variation, switch the Toor Daal for Mung Daal or Channa Daal and you will be surprised how different and delicious they taste.

Ingredients:

Toor Daal (Dried Split Pigeon Peas) - 1/2 cup
Spinach – 1/2 bunch, washed and chopped
Onion – 1/4 med, finely chopped
Tomato – 1/2 med, 1″ cubes
Turmeric Powder – 1/4 tsp
Water - 2 cups
Oil - 1 tbsp
Salt - to taste
Curry Leaves – few leaves
Mustard Seeds – 1/2 tsp
Cumin Seeds - 1/2 tsp
Asofoetida - pinch
Dry Red Chili – 1, optional
Garlic – 2, crushed
Kasturi/Kasoori Methi – 1 tbsp, optional
Red Chili Powder – to taste
Tamarind Paste - 1/4 tsp

Method:

  1. Wash and soak the Toor Daal for half hour.
  2. Drain the water from the Toor Daal and pressure-cook it with 2 cups fresh Water, Turmeric Powder and Tomatoes.
  3. Give it 2 whistles and take it off the flame.
  4. In a separate pan, heat Oil.
  5. Once Oil is hot, add the Mustard Seeds and allow them to pop.
  6. Add Cumin Seeds and let them sizzle.
  7. Add the following in this order and keep mixing – Asofoetida, Dry Red Chili, Methi Leaves, Curry Leaves, Garlic and Onions.
  8. Mix well and cook till the Onions start to turn golden brown.
  9. Add in the Spinach and cook till it wilts.
  10. Add in the cooked Daal and mix well.
  11. Add Salt, Red Chili Powder and Tamarind Paste.
  12. Mix and allow it to boil for a few minutes.
  13. Serve hot.
  14. Serves 2
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