Paalak Daal/ Spinach and yellow split gram soup

daal-sagga

Popeye chose this green leaf over other foods as this super food gave him super energy, strength and power. Spinach is a super food loaded with tons of nutrients in a low calorie package. They help in improving blood glucose control in diabetics, lowering the risk of cancer, lowering blood pressure, improving bone health, lowering the risk of developing asthma and more. So, when this food has so many health benefits, why not make a complete meal out of this. Here is a soup cum daal that is a complete meal on its own. Simply have a bowl of this soup/ daal for your dinner or enjoy it with steamed rice or rotis, I am sure you are gonna love it by all means.

Preparation Time: 10 minutes

Cooking Time: 10 minutes

Servings: 4

Ingredients:

¾ cup Bengal gram or Chana daal or yellow split grams (soaked)

200 gms spinach (washed and chopped)

1 tsp turmeric powder

1 tsp red chilly powder

1 tsp coriander powder

1 tsp cumin seeds

1 onion (chopped)

1 tsp ginger paste

1 tsp chopped garlic

½ cup chopped tomatoes

1 tbsp ghee/ clarified butter

1 tsp Garam masala

¼ tsp Asafoetida

Salt to taste

 

Procedure

In a pressure pot, add Bengal grams/ chana daal, chopped spinach, asafoetida, turmeric powder and salt and bring them to a boil. Put on the lid and let the pressure go for 3-4 whistles.

In a large pan, add ghee/ clarified butter. I used ghee as it gives a nice aroma and is a bit healthier than refine oils or vegetable oils. You can go with any oil of your choice.  Heat the oil on medium heat and add cumin seeds to crackle. Then add the chopped onions and fry them till they become translucent. Further, add the chopped garlic, ginger paste, red chilly powder, coriander powder and chopped tomatoes. Fry them all together till the oil starts to separate.

Add the boiled spinach and gram to the tempered mixture in the large pan. Add salt and Garam masala. Don’t add much salt as some salt was already added during the boiling of grams/daal. Bring them to boil and turn off from the heat.

Serve hot and add a dollop of ghee if required. Enjoy as a soup or relish with steamed rice or hot rotis or chapattis.

As this makes a complete meal, it is found to be very beneficial for pregnant women. Protein and fiber rich grams with very high content of iron, manganese, vitamin A/K in spinach mixed together in a single bowl makes this soup super healthy for everyone.

 

Calories in Homemade Palak Dal

Nutrition Facts

Homemade – Palak Dal

  1. Servings:
    1 cup cooked
Calories 100 Sodium 0 mg
Total Fat 5 g Potassium 0 mg
Saturated 0 g Total Carbs 11 g
Polyunsaturated 0 g Dietary Fiber 3 g
Monounsaturated 0 g Sugars 1 g
Trans 0 g Protein 0 g
Cholesterol 0 mg
Vitamin A 0% Calcium 0%
Vitamin C 0% Iron 0%

*Percent Daily Values are based on a 2000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.

 

Source: myfitnesspal.com

Other related healthy recipes:

Moong daal aur dalia ki khichdi/Moong beans and broken wheat khichdi

Sattu satrangi – Roasted gram flour savoury juice

Butternut Squash and carrot soup

Vermicelli Upma

Poha (Flattened Rice Snack)

Wheat dough dumplings in red lentil soup or Dal piththi

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