Arhar Dal with Spinach

Arhar Dal with Spinach is a nourishing and wholesome dish that combines protein-rich pigeon peas with iron-packed spinach. This simple yet flavorful dal is not only easy to prepare but also a perfect accompaniment to rice or roti, making it an excellent choice for a healthy meal.

For a Serving Size of Two:

Ingredients:

• 60 grams arhar dal (pigeon peas), washed and soaked for 30 minutes
• 50 grams washed and chopped fresh spinach leaves
• 50 grams finely chopped onion
• 50 grams finely chopped tomato
• 1 tablespoon ginger-garlic paste
• 1-2 green chilies, slit
• 1/2 teaspoon cumin seeds
• 1/2 teaspoon mustard seeds
• 1/2 teaspoon turmeric powder
• 1 teaspoon coriander powder
• 1 teaspoon garam masala
• 1 teaspoon oil
• 2 cups water (adjust as needed)
• Salt, to taste
• Fresh coriander leaves for garnishing

Procedure:

• In a pressure cooker, add the soaked arhar dal, water, and a pinch of turmeric and salt. Cook for about 3-4 whistles or until the dal is soft. Set aside.
• In a separate pan, heat the oil over medium heat. Add mustard seeds and cumin seeds. Once they splutter, add the chopped onions and sauté until golden brown.
• Stir in the ginger-garlic paste and slit green chilies. Cook for a minute until fragrant.
• Add the chopped tomatoes and spinach to the pan. Sauté for 3-4 minutes until the tomatoes soften and the spinach wilts.
• Add the cooked arhar dal to the pan. Mix well and adjust the consistency by adding more water if needed. Season with turmeric, coriander powder, and salt. Bring to a gentle simmer for 5-7 minutes.
• Sprinkle garam masala over the dal and mix well. Garnish with fresh coriander leaves.
• Serve warm with steamed rice or whole wheat roti.

Nutritional Benefits:

• Calories: 305 kcal
• Protein: 14 g
• Carbohydrates: 45 g
• Fat: 7.7 g