Ingredients:
For the Dal:
- 1 cup yellow lentils (toor dal), washed and soaked
- 3 cups fresh spinach leaves, washed and chopped
- 1 large tomato, finely chopped
- 1 onion, finely chopped
- 2 green chilies, finely chopped
- 1 teaspoon ginger-garlic paste
- 1/2 teaspoon turmeric powder
- 1 teaspoon cumin seeds
- 1/2 teaspoon mustard seeds
- A pinch of asafoetida (hing)
- Salt to taste
For Seasoning:
- 2 tablespoons ghee or oil
- 1 teaspoon cumin seeds
- 2 cloves garlic, minced
- 1/2 teaspoon red chili powder (adjust to taste)
- Fresh coriander leaves for garnish
Instructions:
1. Prepare Lentils:
- In a pressure cooker, combine washed lentils, chopped spinach, tomato, onion, green chilies, ginger-garlic paste, turmeric powder, and salt.
- Add four cups of water and pressure cook until lentils are soft and well-cooked (about 3-4 whistles).
2. Tempering the Dal:
- In a separate pan, heat ghee or oil.
- Add cumin seeds, mustard seeds, and a pinch of asafoetida.
- Once they splutter, add minced garlic and sauté until golden brown.
3. Seasoning Magic:
- Sprinkle red chili powder into the tempering mix and quickly pour it into the cooked dal.
- Stir well to blend the flavors.
4. Simmer to Perfection:
- Allow the dal to simmer on low heat for an additional 10-15 minutes, letting the flavors meld.
- Adjust salt and consistency as needed.
5. Garnish and Serve:
- Garnish with fresh coriander leaves before serving. The vibrant green and yellow hues make it visually appealing.
Nutritional Facts (per serving, approximately 1 cup):
- Calories: 200-220 kcal
- Protein: 9-10 grams
- Carbohydrates: 30-32 grams
- Dietary Fiber: 7-8 grams
- Sugars: 3-4 grams
- Fat: 5-6 grams
- Saturated Fat: 2-3 grams
- Cholesterol: 0-5 mg (depending on the use of ghee or oil)
- Vitamin A: 60-70% of the Daily Value (DV)
- Vitamin C: 20-25% of the DV
- Calcium: 10-12% of the DV
- Iron: 20-25% of the DV