Palak Chana Dal Recipe
Indulging in the vibrant and nutritious Palak Chana Dal is a delightful experience that combines the wholesome goodness of spinach with the rich protein of chana dal. This North Indian dish is not only a staple in many households but also a comforting choice for lunch or dinner, making it an ideal addition to your culinary repertoire. Whether served alongside fluffy phulkas or a refreshing bowl of raita, this dish promises to elevate your meal with its colorful presentation and delightful flavors.
Ingredients
Here’s a comprehensive breakdown of the ingredients required for this delicious recipe:
| Ingredient | Quantity |
|---|---|
| Chana Dal (split chickpeas) | 1 cup (soaked in water for 20 minutes) |
| Spinach (Palak) | 200 grams (washed and chopped) |
| Water | 3 cups |
| Turmeric Powder | 1 tsp |
| Salt | To taste |
| Ghee | 2 tbsp |
| Asafoetida (Hing) | 1/4 tsp |
| Cumin Seeds (Jeera) | 1 tsp |
| Dry Red Chilies | 2 |
| Ginger-Garlic Paste | 1 tbsp |
| Onion (finely chopped) | 1 |
| Green Chilies (finely chopped) | 2 |
| Tomato (finely chopped) | 1 |
| Turmeric Powder | 1/2 tsp |
| Red Chili Powder | 1/2 tsp |
| Cumin Powder | 1/2 tsp |
| Salt | To taste |
Nutritional Information
This delectable Palak Chana Dal is not just a feast for the palate but also a powerhouse of nutrition. Here’s the nutritional breakdown per serving:
| Nutrient | Amount |
|---|---|
| Calories | 250 kcal |
| Protein | 14 g |
| Carbohydrates | 38 g |
| Dietary Fiber | 10 g |
| Total Fat | 6 g |
| Saturated Fat | 2 g |
| Sodium | 300 mg |
| Iron | 3.5 mg |
| Vitamin A | 2700 IU |
| Vitamin C | 15 mg |
Preparation Steps
Now, let’s dive into the step-by-step process of crafting this scrumptious dish, ensuring you capture all the flavors and nutrients along the way.
-
Soaking the Dal:
Begin by soaking the chana dal in water for about 20 minutes. This step is crucial as it softens the dal and reduces cooking time. -
Cooking the Chana Dal:
In a pressure cooker, combine the soaked chana dal with 3 cups of water, salt, and 1 tsp of turmeric powder. Secure the lid and cook it until the pressure builds up and you hear 5 to 6 whistles. Once cooked, turn off the gas and allow the pressure to release naturally. -
Incorporating the Spinach:
After the pressure has released, open the cooker and add the chopped spinach along with a little water and salt. Close the lid again and cook until it comes to a single whistle. After this, turn off the heat and allow the pressure to release. -
Tempering the Spices:
In a separate pan, heat 2 tablespoons of ghee over medium heat. Add the cumin seeds and allow them to splutter, releasing their aromatic essence into the ghee. -
Adding Aromatics:
Once the cumin seeds are sizzling, add the asafoetida followed by the dry red chilies. Sauté for about 10 seconds to infuse the ghee with the flavors. -
Sautéing the Base:
Now, introduce the ginger-garlic paste into the pan and sauté for 1 minute until fragrant. Next, add the chopped onions and green chilies. Cook until the onions turn golden brown. -
Incorporating Tomatoes:
Once the onions are browned, add the chopped tomatoes to the pan. Stir and cook until the tomatoes soften and blend beautifully with the onion mixture. -
Spicing it Up:
At this stage, sprinkle in 1/2 tsp of turmeric powder, 1/2 tsp of red chili powder, 1/2 tsp of cumin powder, and salt to taste. Sauté this spice mixture for about 3 to 4 minutes, allowing the spices to bloom and deepen in flavor. -
Combining Everything:
Gently fold in the cooked chana dal and spinach mixture, ensuring all ingredients are well combined. Let it simmer on low heat for an additional 4 to 5 minutes, allowing the flavors to meld together. -
Final Touches:
Turn off the heat and your delectable Palak Chana Dal is ready to be served!
Serving Suggestions
Serve the Palak Chana Dal hot with freshly made phulkas or steamed rice, alongside a side of Bharta Karela Masala and a cooling Bundi Raita for a complete and satisfying meal. This dish not only brings comfort to the table but also nourishes the body with its rich protein and vitamin content.
Conclusion
Enjoy the nutritious and flavorful Palak Chana Dal, a dish that celebrates the simplicity of wholesome ingredients, perfect for a nourishing lunch or dinner. The combination of spices and textures will surely leave you and your loved ones craving more. Happy cooking!
