Padmas Navaruchi

HEALTHY PALAK KI DAL

padmakmurthy

September 2, 2021

HELLO FRIENDS.

Today I shall be showing you a very healthy dal- PALAK KI DAL

This is a very common dal, made in northern parts of INDIA.

PALAK and SPINACH are the same. PALAK is a Hindi word, SPINACH is an English word.

PALAK is a dark green leafy vegetable and is available everywhere. Palak is used in many of INDIAN DISHES, such as soups, fritters, curries, dals, sambhar, parathas, pooris, etc.

Today we will see how to make a very tasty and healthy PALAK KI DAL. This is a very colorful dal, where you see the green color palak leaves floating on the surface of the dal, with some spices infused in it.

PALAK OR SPINACH is very nutritious, and so has many health benefits.

Let us have a look at it.

It can be called a superfood, as it is loaded with many nutrients
It has low calories but provides protein, iron, vitamins, and minerals.
Spinach improves blood GLUCOSE, so it is good for Diabetics.
It lowers the risk of CANCER.
It is good for BONE HEALTH.
It has MAGNESIUM, which is needed for Metabolism, Muscle function, and the Immune system.
It maintains Blood Pressure.
It contains Vitamins C, K, Folic acid, Iron, and Calcium.
It is a good source of DIETARY FIBER, so it looks after your digestive system.
It is good for healthy Skin and Hair.

Now let us use this wonderful leafy vegetable to make a HEALTHY DAL

INGREDIENTS:

Arhar or Toor dal-1/2 cup
Palak leaves- about 1/2 kg or 2 big bunches
Onions-2-3 numbers
Tomatoes-2-3 numbers
Green chilies-3-4 in numbers.
Ginger-1-inch piece.
Garlic-2-3 cloves (optional)
Ghee-2-3 tablespoon
Cumin seeds-1 teaspoon
Coriander powder-1 tablespoon
Red chilly powder-1 teaspoon
Salt-3/4 teaspoon
Turmeric-3/4 teaspoon

PREPARATIONS TO BE DONE FOR YUMMY PALAK DAL

Firstly, select good crispy palak bunches.
Wash in running water in a strainer and let it drain.

Now chop them roughly, and keep them aside.

Peel the skin of the onions and chop them into small pieces.
Soak dal in a bowl for 15 mts.
Cut the tomatoes into small pieces.
Cut green chilies, grate ginger and crush the garlic.
Keep Salt, Turmeric, Red chilly powder, Coriander powder, and Cumin seeds.

METHOD OF COOKING PALAK KI DAL

In a small pressure cooker, keep the soaked dal in a vessel.
Add about 3 cups of water.
Add little turmeric and 1 teaspoon of oil or ghee. and keep on a medium flame.

Let it give a 4-5 whistle. (let it cool by itself)

Now in a thick bottom pan, add ghee 1 tablespoon, heat.

When the oil gets heated, add Cumin seeds. Let it crackle, do not allow it to turn black (it should be golden brown).
Now add cut chilies, grated ginger, and crushed garlic.

Saute till the raw smell of garlic and ginger goes off.
Now add cut onions and saute.

When onions turn transparent, add chopped tomatoes.

Add the dry spices. (Turmeric, coriander powder, Red chilly powder)

Saute, till tomatoes are a little soft.
Now add the water of the boiled dal to the pan, and mash the cooked dal with a masher.

Add the mashed dal, to the pan and also add chopped palak.

Add salt, to the dal. add a little salt at first and taste. (palak has salt in it )
Now let the Dal boil for about 2mts.

DAL IS READY.

NOTE:

The consistency of dal depends on what you serve it with, if you serve it with RICE, let it be thin, or else you can keep it thick.
you can give an additional garnishing.
Heat ghee in a tadka pan, add Hing and a little Kashmiri red chilly powder to it and add to Dal.
you can add lime juice while serving.

A VERY HEALTHY PALAK KI DAL IS READY.

YUMMY PALAK KI DAL IS READY TO EAT, WITH RICE, PHULKA, OR ROTI.