Mixed Greens Dal is made from a combination of greens (baby spinach, baby bok choy and baby kale in this case) and toor dal. I have been trying this combination called Super Spinach from Organic Girl and it has worked out great for me, but feel free to experiment with different combinations.

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This dal is traditionally called Akukura Pappu (Akukura means green leafy vegetable in Telugu). One of the more popular leafy vegetable dals is the one made with spinach (known as Palakura Pappu).

Toor dal is the main lentil used here. It is cooked in a pressure cooker (I usually add about an inch of water and a pinch of baking soda to ensure it gets completely soft). Garlic is first sautéed in the pan and then the seasoning ingredients(curry leaves, green and red chili peppers, urad dal, cumin and mustard seeds) are added next along with turmeric powder. Onions and tomatoes are sautéed next and the cooked dal is added along with some salt and tamarind paste. This is mixed well to ensure the flavors spread evenly across the dal. The final stage is adding the greens, mixing well, turning the flame off and putting a lid on the pan. This ensures that the greens are cooked just right, without losing any nutrients. I used to cook the dal and greens together earlier and only recently got educated by Malathy on why I should add the greens almost at the end.

As with other South Indian dals, this dal is usually served as part of a typical meal of ghee, rice and dry vegetable curries. The good thing about this dal is that it also goes great with multigrain rotis, parathas and such. You could also have this as a soup (just add water to get the right consistency you prefer). It can be a very filling and nutritious soup.

We include a lot of Dal recipes on Healthy Indian. Check out a few of our favorites: Dal MakhniTomato Fenugreek DalTempered Yellow Lentil Soup, Tomato DalRaw Mango Dal.

Why is this Healthy?

Green leafy vegetables have tremendous health benefits – this combination of spinach, kale and bok choy is filled with phytonutrients, protein, vitamins, minerals, and antioxidants. Toor dal of course is an excellent source of nutrients and plant protein, and also contains dietary fiber. The greens in this recipe are added absolutely at the end of the preparation,helping them retain most of their nutrient value.

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Mixed Greens Dal

This is a delicious, healthy, Andhra staple. Sambhar powder may be used in different versions and tomato is optional but here’s a fairly common version of the recipe. The combination of greens like Kale, Bok Choy and Spinach, to make this low calorie dish very wholesome.
Prep Time 5 minutes
Cook Time 15 minutes
Total Time 20 minutes
Servings 2 People
Calories 76kcal

Ingredients

  • 1/3 Cup Toor Dal (Split Red Gram)
  • 1/8 Cup Tomato Large Pieces
  • 1/8 Cup Spinach Fine Cut
  • 1/8 Cup Kale Fine Cut
  • 1/8 Cup Bok choy Fine Cut
  • 1/8 Cup Onion Fine Cut
  • 1/8 Cup Cilantro Fine Cut
  • 1 Clove Garlic Small, Fine Cut
  • 6 Leaves Curry Leaves Split in Half
  • 1/2 Teaspoon Mustard Seeds
  • 1/2 Teaspoon Cumin Seeds
  • 1/2 Teaspoon Urad Dal (Split Black Gram)
  • 1/4 Teaspoon Turmeric Powder
  • 1/2 Chili Dry Red Chili Small
  • 1 Chili Green Chili Pepper Small, Slit in Half
  • 1/4 Teaspoon Sea Salt
  • 1/4 Teaspoon Jaggery Powdered
  • 1 Teaspoon Coconut Oil Extra Virgin
  • 1/4 Teaspoon Tamarind Paste

Instructions

  • Set aside chopped greens and lentils.
  • Set seasoning ingredients aside in a bowl (garlic, curry leaves, dry red chili, mustard seeds, cumin seeds, green chili pepper and urad dal)
  • Wash dal well, until the water flows clear. Cook toor dal in a pressure cooker to soften to a fine blend. Add tamarind paste, jaggery (or brown sugar), salt and mix well
  • Sauté garlic in oil for 30 seconds on medium flame in a pan. Add the remaining seasoning items ( garlic, curry leaves, mustard seeds, cumin seeds, urad dal, dry red chili and green chili pepper), sauté for a minute, add onions, tomatoes and turmeric. Cook for 6 to 7 minutes on medium flame.
  • Add cooked toor dal to the mixture, continue stirring for about 5 minutes; add filtered water if needed
  • Turn flame off, add cilantro and greens, cover with lid for 5 minutes; this heat is enough to cook cilantro and spinach, at the same time retaining most of the nutrient value
  • Transfer to serving bowl

Notes

Goes well with multigrain rotis or steamed brown rice and ghee.
*Use organic ingredients wherever possible

Nutrition

Calories: 76kcal | Carbohydrates: 10g | Protein: 3g | Fat: 3g | Sodium: 299mg | Potassium: 265mg | Fiber: 2g | Sugar: 2g | Vitamin A: 250IU | Vitamin C: 26.4mg | Calcium: 40mg | Iron: 1.3mg

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