Palak Tovve (Spinach Dal)
Description:
Palak Tovve, also known as Palak Dal, is a simple yet nutritious South Indian dish made with a blend of fresh spinach and toor dal (pigeon peas). This light and flavorful dish offers the perfect balance of protein, fiber, and essential vitamins, making it a great addition to any meal. Palak Tovve is an excellent source of iron and can be enjoyed with rice, roti, or as a side dish to accompany a variety of main courses. Whether you’re looking for a healthy dinner or a comforting lunch box recipe, Palak Tovve has got you covered with its deliciously subtle taste and wholesome ingredients.
Cuisine: South Indian
Course: Side Dish
Diet: High Protein Vegetarian
Ingredients:
| Ingredient | Quantity |
|---|---|
| Spinach | 500 grams, washed and chopped |
| Toor Dal (Pigeon peas) | 2 cups |
| Grated Coconut | 1 cup |
| Green Chillies | 5, chopped |
| Coriander Leaves | As per requirement |
| Salt | To taste |
| Ghee | 1 tablespoon |
| Mustard Seeds | 1/2 teaspoon |
| Cumin Seeds | 1/2 teaspoon |
| Asafoetida (Hing) | 1/4 teaspoon |
| Curry Leaves | 3-4 |
Preparation Time: 20 minutes
Cooking Time: 30 minutes
Total Time: 50 minutes
Instructions:
-
Cook the Toor Dal:
Begin by adding the toor dal to a pressure cooker with 3 cups of water. Season with a pinch of turmeric powder and salt. Close the lid and cook for 2 whistles. Once done, turn off the heat and allow the pressure to release. -
Prepare the Spinach:
In a saucepan, add the washed and chopped spinach along with a little water. Cook the spinach on medium heat until it softens. Once done, drain any excess water and set it aside. -
Grind the Coconut Paste:
In a mixer grinder, add the grated coconut, coriander leaves, green chillies, and a pinch of salt. Add a little water and grind everything to a smooth paste. Transfer this paste into a bowl and set it aside for later use. -
Mash the Dal:
Once the dal is cooked, mash it well to achieve a smooth consistency. -
Combine the Dal, Spinach, and Coconut Paste:
Add the cooked spinach and the coconut paste into the mashed dal. Stir well to combine all the ingredients. Add some water to adjust the consistency if needed. Bring the mixture to a boil over low heat, stirring occasionally. -
Prepare the Tempering (Tadka):
In a small pan, heat the ghee over medium heat. Add the mustard seeds and cumin seeds. Let them splutter for about 20 seconds. Next, add the curry leaves and asafoetida, and cook for another 20 seconds. -
Finish the Dish:
Once the tempering is ready, pour it over the boiling dal mixture and stir it in. Let it simmer for a few minutes, allowing the flavors to meld together. Turn off the heat once the tempering is well incorporated. -
Serve:
Palak Tovve is now ready to be served! Enjoy this comforting dal with hot steamed rice, a side of Beetroot Thoran, and crispy papad for a wholesome meal.
Serving Suggestions:
For the ultimate South Indian experience, serve Palak Tovve with hot basmati rice or chapatis. Pair it with crispy papads and a side of Beetroot Thoran to make it a complete meal that is both satisfying and packed with flavor.
Nutritional Information (approximate per serving):
- Calories: 150-200 kcal
- Protein: 8-10 g
- Carbohydrates: 25-30 g
- Fat: 7-8 g
- Fiber: 6-7 g
- Iron: High (from spinach and toor dal)
This Palak Tovve recipe offers the perfect combination of flavor and nutrition, making it an ideal choice for those looking to include more plant-based meals in their diet. The mix of spinach, toor dal, and a rich coconut paste makes this dish a wholesome delight that is sure to please everyone at the table. Enjoy this simple yet fulfilling South Indian recipe as a part of your weekly meal rotation!
