Palak Chana Dal Recipe – Healthy Spinach Gram Dal Recipe
Discover the delightful and nutritious world of Palak Chana Dal, a traditional North Indian dish that brings together the wholesome goodness of chana dal (Bengal gram) and the vibrant, leafy green spinach. This recipe not only serves as a delicious main course but also boasts a high protein content, making it an excellent choice for a healthy lunch or dinner. Paired with rice or flatbreads, this dal is sure to satisfy your taste buds while nourishing your body.
Ingredients
| Ingredient | Quantity |
|---|---|
| Chana dal (Bengal Gram Dal) | 1 cup (soaked in water for about 20 minutes) |
| Spinach Leaves (Palak) | 200 grams (washed and chopped) |
| Water | 3 cups |
| Turmeric powder (Haldi) | 1 teaspoon |
| Salt | To taste |
| Ghee | 2 tablespoons |
| Asafoetida (Hing) | 1/4 teaspoon |
| Cumin seeds (Jeera) | 1 teaspoon |
| Dry Red Chillies | 2 |
| Ginger Garlic Paste | 1 tablespoon |
| Onion | 1 (chopped) |
| Green Chillies | 2 (chopped) |
| Tomato | 1 (chopped) |
| Turmeric powder (Haldi) | 1/2 teaspoon |
| Red Chilli powder | 1/2 teaspoon |
| Cumin powder (Jeera) | 1/2 teaspoon |
| Salt | To taste (keep in mind the salt already added) |
Nutritional Information
| Nutrient | Amount per Serving |
|---|---|
| Calories | Approx. 210 |
| Protein | Approx. 10g |
| Carbohydrates | Approx. 30g |
| Dietary Fiber | Approx. 8g |
| Fat | Approx. 6g |
| Saturated Fat | Approx. 2g |
Preparation Time
- Prep Time: 20 minutes
- Cook Time: 30 minutes
- Total Time: 50 minutes
- Servings: 4
Instructions
To embark on your culinary journey with this delightful Palak Chana Dal, start by pressure cooking the soaked chana dal with 3 cups of water, a pinch of salt, and 1 teaspoon of turmeric powder. Cook it for about 5 to 6 whistles, then turn off the heat and allow the pressure to release naturally. This process ensures that the dal is perfectly cooked and retains its shape.
Next, incorporate the chopped spinach leaves (palak) into the pressure cooker along with 2 tablespoons of water and a dash of salt. Cook this mixture for just 1 whistle to maintain the vibrant green color of the spinach. After cooking, turn off the heat and release the pressure immediately.
In a heavy-bottomed pan, heat 2 tablespoons of ghee over medium heat. Once the ghee is hot, add 1 teaspoon of cumin seeds and allow them to crackle, releasing their aromatic essence. Following this, introduce 1/4 teaspoon of asafoetida and let it sizzle for about 30 seconds.
Now, add 2 dry red chillies and sauté them briefly, allowing their flavors to infuse the ghee. Follow this with 1 tablespoon of ginger garlic paste, stirring it for a few seconds until fragrant.
Add the chopped onion and 2 chopped green chillies to the pan. Sauté this mixture until the onions turn a beautiful golden brown, which typically takes about 5-7 minutes.
Once the onions are golden, add the chopped tomato and cook until they soften and meld into the mixture. This step is crucial, as it adds depth and richness to the dish. Sprinkle in 1/2 teaspoon of turmeric powder, 1/2 teaspoon of red chilli powder, 1/2 teaspoon of cumin powder, and salt to taste (remember to account for the salt added earlier). Stir well, allowing the spices to cook for an additional 1-2 minutes until the oil starts to separate from the mixture.
Now, it’s time to bring everything together. Add the previously cooked chana dal and spinach mixture to the pan. Stir thoroughly, ensuring that all the ingredients are well combined. Allow the Palak Chana Dal to simmer on low heat for an additional 4 to 5 minutes, letting the flavors meld beautifully.
Once done, turn off the heat and taste the dal to check for seasoning; adjust salt and spices as necessary. Finally, transfer the fragrant Palak Chana Dal to a serving bowl and serve hot. This dish is perfect when paired with Bharli Bhendi, Boondi Raita, and Phulka for a complete meal, making it an ideal option for your everyday dining or even for your lunch box.
Enjoy the nourishing, protein-packed goodness of this delightful dish, and revel in the rich flavors that celebrate the essence of North Indian cuisine!
Tips for Enjoyment:
- Serving Suggestions: This dal is best enjoyed with rice, rotis, or parathas.
- Storage: Leftovers can be stored in the refrigerator for up to three days and reheated on the stovetop or microwave.
- Variations: Feel free to add a squeeze of lemon juice for an extra zing or top it with fresh coriander for a burst of flavor.
Elevate your mealtime experience with this nutritious and flavorful Palak Chana Dal, a dish that brings together health and taste in every spoonful.
