Sookhi Moong Palak Dal Recipe: A North Indian Delight
Sookhi Moong Palak Dal is a wholesome and nutritious dish, perfect for those seeking a healthy, protein-rich vegetarian option. This dry dal, made with green moong dal and spinach, is not only delicious but also simple to prepare, making it an ideal addition to any meal. Let’s explore the vibrant ingredients and cooking process that will bring this dish to life.
Ingredients
| Ingredient | Quantity |
|---|---|
| Green Moong Dal | 1 cup (soaked overnight) |
| Spinach | 1/2 cup (chopped and boiled) |
| Tomatoes | 2 (finely chopped) |
| Mustard Oil | 1 1/2 tablespoons |
| Cumin Seeds | 1 teaspoon |
| Onions | 2 (finely chopped) |
| Garlic | 5 cloves (minced) |
| Ginger | 1 inch (grated) |
| Green Chillies | 2 (slit) |
| Salt | To taste |
| Onion (for garnish) | 1/4 (finely sliced) |
| Green Chilli (for garnish) | 1 (finely chopped) |
| Fresh Coriander | A small handful (chopped) |
Nutritional Information
| Nutrient | Amount per Serving |
|---|---|
| Calories | 180 |
| Protein | 12 g |
| Carbohydrates | 30 g |
| Fat | 6 g |
| Fiber | 8 g |
| Sodium | 300 mg |
Preparation Time
- Prep Time: 20 minutes
- Cook Time: 45 minutes
- Total Time: 65 minutes
- Servings: 4
Instructions
To create this delectable Sookhi Moong Palak Dal, follow these simple steps:
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Prepare the Dal: Start by draining the soaked green moong dal, ensuring all excess water is removed.
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Make the Spinach Puree: In a mixer grinder, combine the boiled spinach and chopped tomatoes. Blend until you achieve a smooth puree, then set it aside.
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Heat the Oil: In a kadhai (wok), heat the mustard oil over medium flame. Once hot, add the cumin seeds and let them sizzle for about 10 seconds, releasing their aromatic flavors.
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Cook the Onions: Add the finely chopped onions to the kadhai, sautéing them until they turn golden brown. This process enhances their sweetness and depth.
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Add Aromatics: Stir in the minced garlic, grated ginger, and slit green chillies. Sauté for approximately one minute, allowing the flavors to meld together.
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Incorporate the Spinach Puree: Pour in the prepared spinach and tomato puree, seasoning it with salt to taste. Cook this mixture for about 2 minutes, allowing the flavors to develop.
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Combine with Dal: Add the drained moong dal to the kadhai and stir well. Increase the heat and cook for 5 minutes, allowing the dal to absorb the flavors.
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Simmer: Reduce the heat, cover the kadhai with a lid, and let it simmer for 20 minutes. This step is crucial as it allows the dal to become tender and the water to evaporate, achieving the desired dry consistency.
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Garnish and Serve: Once cooked, transfer the dal to a serving bowl. Garnish with sliced onion, chopped green chillies, and fresh coriander for an added burst of flavor and color.
Sookhi Moong Palak Dal pairs beautifully with Gujarati Kadhi and soft phulkas, making it an excellent choice for a fulfilling lunch or dinner. Enjoy this dish not only for its taste but also for its nutritious benefits, perfect for those adhering to a high-protein vegetarian diet.
Tips for Variation
- Spices: Feel free to add spices such as turmeric or garam masala for an extra layer of flavor.
- Vegetables: You can incorporate other vegetables like carrots or bell peppers for additional nutrition.
- Serving Suggestions: Serve this dish with steamed rice or alongside a refreshing cucumber salad for a complete meal experience.
Explore the wholesome goodness of Sookhi Moong Palak Dal and let your culinary journey be enriched by the vibrant flavors of North Indian cuisine!
