Karnataka Style Spinach Dal (Palak Tovve)
Karnataka-style Spinach Dal, also known as Palak Tovve, is a flavorful and nutritious dish made with Toor dal (pigeon peas) and spinach. This recipe combines the goodness of lentils with the rich, earthy flavors of spinach, making it an ideal dish to serve with roti or phulka for a wholesome lunch or dinner. Simple and quick to prepare, this dish brings together an assortment of spices and coconut to create a deliciously comforting meal.
Cuisine: Karnataka
Course: Lunch
Diet: High Protein Vegetarian
Ingredients
Main Ingredients:
| Ingredient | Quantity |
|---|---|
| Spinach (Palak) | 2 cups (finely chopped) |
| Toor dal (Pigeon Peas) | 2 cups |
| Coconut (grated) | 1 cup |
| Green chillies | 3 (adjust to taste) |
| Coriander leaves | A handful (chopped) |
| Salt | To taste |
Tempering (Tadka) Ingredients:
| Ingredient | Quantity |
|---|---|
| Ghee | 1 tbsp |
| Mustard seeds | ½ tsp |
| Cumin seeds | ½ tsp |
| Asafoetida (Hing) | ¼ tsp |
| Curry leaves | 4 leaves |
Preparation Time: 10 minutes
Cooking Time: 30 minutes
Total Time: 40 minutes
Servings: 4-6
Instructions
-
Cook Toor Dal:
Begin by cooking the Toor dal in a large saucepan. Add 3 cups of water and a pinch of turmeric to the dal. Cook on medium heat until the dal becomes soft and fully cooked. You can also use a pressure cooker for this step, which will take around 3-4 whistles. -
Blanch the Spinach:
In a separate pot, bring some water to a boil. Add the washed and chopped spinach to the boiling water for a minute or two until it softens. Drain the water and set the spinach aside. -
Prepare Coconut Paste:
In a blender, combine the grated coconut, green chillies, chopped coriander leaves, and a little water. Grind them into a smooth paste and set this aside. -
Mash the Dal:
Once the dal is cooked and soft, mash it gently using a masher or back of a spoon, breaking up any whole grains to create a smooth consistency. -
Mix the Dal and Spinach:
Add the blanched spinach and the coconut paste into the mashed dal. Mix everything well. If the dal is too thick, add a little water to achieve your desired consistency. Let the mixture cook for another 2-4 minutes on medium heat, allowing the flavors to meld together. -
Prepare the Tadka (Tempering):
In a small pan, heat the ghee over medium heat. Once the ghee is hot, add the mustard seeds and cumin seeds. Let them splutter for about 15 seconds. Add the curry leaves and asafoetida (hing), and let the spices cook for another minute. This aromatic tempering will enhance the flavors of the dal. -
Combine the Tadka with Dal:
Pour the hot tempering over the dal mixture. Stir well and let the dal simmer for another 3-4 minutes to allow the flavors to fully blend. Taste and adjust salt if needed. -
Serve:
Turn off the heat and your Karnataka-style Palak Tovve (Spinach Dal) is ready! Serve it hot with steaming roti, phulka, or rice for a complete meal.
Enjoy this delicious, protein-packed, and healthy vegetarian dish that can be easily made for a quick lunch or dinner. This comforting dal is sure to become a family favorite!
Nutritional Information (per serving)
| Nutrient | Amount |
|---|---|
| Calories | Approx. 160-200 kcal |
| Protein | 10g |
| Carbohydrates | 30g |
| Fat | 5g |
| Fiber | 6g |
| Sodium | Varies based on salt added |
| Vitamin A | 35% of Daily Value (from spinach) |
| Vitamin C | 25% of Daily Value (from spinach) |
| Calcium | 6% of Daily Value (from spinach) |
Tips for Variations:
- For a richer flavor, you can add a bit of tamarind paste to the dal before serving.
- Adjust the number of green chillies based on your spice tolerance.
- If you prefer a smoother texture, you can blend the cooked dal with the spinach before tempering.
Enjoy your Karnataka-style Palak Dal – a simple yet nutritious dish that brings the flavors of Karnataka right into your kitchen!
