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South Indian Palak Dal- Spinach & Lentil Stew

This spinach dal is as nutritious as it is flavorful! It has a bit of spice, sweet and tart and goes great with steamed rice or roti.
Course Main Course
Cuisine Indian
Keyword Dal, Indian, Lentils, Palak, Spices, Spicy, spinach, Vegetarian
Special Diet Gluten Free, Grain Free, Nut Free, Vegan, Vegetarian
Prep Time 5 minutes
Cook Time 15 minutes
Total Time 20 minutes
Servings 4 Servings
Calories 80kcal

Equipment

Ingredients

  • 1/2 Cup Toor Dal (Split Pigeon Peas)
  • 1/8 Cup Tomato Large Pieces
  • 1/5 Cup Spinach Fine Cut
  • 1/8 Cup Onion Fine Cut
  • 1/2 Cup Cilantro Fine Cut
  • 1 Clove Garlic Small, Fine Cut
  • 1/2 Teaspoon Mustard Seeds
  • 1/2 Teaspoon Cumin Seeds
  • 1/2 Teaspoon Urad Dal (Split Black Gram)
  • 1/4 Teaspoon Turmeric Powder
  • 1 Teaspoon Kootu Podi Optional
  • 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 Cold pressed
  • 1/4 Teaspoon Tamarind Concentrate (or tamarind soaked in water)

Instructions

  • Pressure cook tur dal in IP (pot-in-pot method) for 15 minutes. Tomato can be added to the dal and pressure cooked or it can be cooked later while sauteing.
  • Make sure you have these ready before you start cooking: 1. Seasoning (dry red chili, mustard seeds, cumin seeds, green chili pepper and urad dal) 2. Tamarind, salt, turmeric, jaggery, kootu podi (optional) 3. Garlic and onion 4. Pressure cooked dal 5. Fine cut spinach and cilantro.
  • Add tamarind, salt, jaggery to pressure cooked dal and mix well.
  • Set IP to 'saute' mode, heat oil. Add garlic, onion, saute for a couple of minutes. And seasoning ingredients. Cook for a minute.
  • Add turmeric, dal, and cook for a minute. Now add kootu podi and mix well.
  • Add cilantro and spinach, mix well and turn IP off. By adding greens in the end and not cooking them much, helps retain most of their nutrients.
  • Transfer to serving bowl. Serve hot.

Video

Notes

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

Nutrition

Calories: 80kcal | Carbohydrates: 13g | Protein: 5g | Fat: 1g | Saturated Fat: 1g | Sodium: 164mg | Potassium: 21mg | Fiber: 3g | Sugar: 1g | Vitamin A: 314IU | Vitamin C: 2mg | Calcium: 10mg | Iron: 1mg