Palak Chana Dal Recipe – Spinach and Chickpeas Recipe
Introduction
Palak Chana Dal is a vibrant, nutritious, and hearty North Indian dish that combines the goodness of spinach (palak) and chickpeas (chana dal). This simple yet wholesome recipe is not only delicious but also packed with essential nutrients, especially iron. Spinach, with its rich green color, is a powerhouse of vitamins and minerals, making this dish a great addition to your daily diet. The soft, cooked chickpeas are perfectly complemented by the bold spices and the smooth, velvety texture of the spinach. Perfect for lunch, this recipe is both fulfilling and nutritious, catering to those seeking a high-protein vegetarian meal.
Course: Lunch
Cuisine: North Indian
Diet Type: High Protein Vegetarian
Ingredients
Main Ingredients:
| Ingredient | Quantity |
|---|---|
| Chana dal (split chickpeas) | 1 cup (soaked for 20 minutes) |
| Spinach (palak) | 200 grams (washed and chopped) |
| Water | 3 cups |
| Turmeric powder | 1 tsp |
| Salt | To taste |
For Tempering:
| Ingredient | Quantity |
|---|---|
| Ghee | 2 tbsp |
| Asafoetida (hing) | 1/4 tsp |
| Cumin seeds | 1 tsp |
| Dry red chillies | 2 (broken into pieces) |
| Ginger-garlic paste | 1 tbsp |
| Onion | 1 medium (chopped) |
| Green chillies | 2 (chopped) |
| Tomato | 1 medium (chopped) |
| Turmeric powder | 1/2 tsp |
| Red chilli powder | 1/2 tsp |
| Cumin powder | 1/2 tsp |
| Salt | To taste |
Nutritional Information (Per Serving)
| Nutrient | Amount |
|---|---|
| Calories | 215 kcal |
| Protein | 11g |
| Carbohydrates | 28g |
| Fiber | 6g |
| Fat | 9g |
| Iron | 2.5 mg |
| Sodium | 390 mg |
Preparation Time
Prep Time: 20 minutes
Cook Time: 30 minutes
Total Time: 50 minutes
Instructions
Step 1: Cook the Chana Dal
- Begin by soaking the chana dal (split chickpeas) in water for about 20 minutes to soften them.
- After soaking, transfer the chana dal into a pressure cooker and add 3 cups of water, turmeric powder, and salt to taste.
- Close the pressure cooker and cook for 5-6 whistles on medium heat.
- Once done, allow the pressure to release naturally before opening the cooker. At this stage, the dal should be tender but not mushy.
Step 2: Add the Spinach
- To the cooked chana dal, add the washed and chopped spinach. Stir in a bit more water if the consistency is too thick.
- Close the pressure cooker once again and cook for 1 more whistle. After this, turn off the gas and let the pressure release naturally.
- Open the cooker, and your palak-chana dal mixture is now ready for the tempering step.
Step 3: Tempering (Tadka)
- In a separate pan, heat 2 tablespoons of ghee over medium heat. Once the ghee is hot, add cumin seeds and let them crackle.
- Immediately add the asafoetida (hing) and allow it to mix with the ghee for a few seconds.
- Add the dried red chillies, sautéing for 10 seconds to release their flavor into the ghee.
- Stir in the ginger-garlic paste and cook for 1-2 minutes until the raw smell disappears.
- Add the chopped onions and green chillies, sautéing until the onions turn golden brown.
- Once the onions are browned, add the chopped tomatoes and cook until they soften and lose their rawness.
- Stir in the turmeric powder, red chilli powder, cumin powder, and salt. Cook this masala for 3-4 minutes until the oil separates from the mixture.
Step 4: Combine and Cook
- Once the tempering is ready, add the cooked chana dal and spinach mixture into the pan. Stir everything together, ensuring the dal and spinach are well coated with the tempering.
- Let the dish simmer on low flame for 4-5 minutes to allow all the flavors to meld together.
- Check the seasoning and adjust salt or spices if needed.
Step 5: Serve
- Turn off the heat, and your Palak Chana Dal is ready to be served.
Serving Suggestions:
Palak Chana Dal pairs wonderfully with traditional Indian accompaniments like Bharwa Karela Masala, Boondi Raita, and Phulkas. The subtle spice and creamy texture make this dish a perfect comfort food for lunch.
Tips and Variations:
- If you like your dal more soupy, you can add a bit more water before cooking.
- For extra flavor, you can squeeze a little lemon juice before serving.
- If you’re not a fan of ghee, you can substitute it with vegetable oil for a lighter version.
- For a richer texture, add a dollop of cream before serving, though this will make the dish less light.
Why You Should Try This Recipe
Not only is Palak Chana Dal packed with proteins from the chickpeas, but the addition of spinach makes it rich in vitamins A and C, iron, and folic acid. It’s an ideal dish for anyone looking for a healthy vegetarian option that’s flavorful and satisfying. The use of spices like cumin and turmeric adds warmth to the dish, while the tempering enhances the overall depth of flavors, making this a wholesome and nutritious meal. Whether you’re serving it to your family or making it for yourself, this dish is sure to impress and nourish your body.
Enjoy this delightful Palak Chana Dal recipe as part of your lunch menu today!
