Spinach and Moong Dal Curry

Spinach and Moong Dal Curry
Spinach and Moong Dal Curry

Spinach and Moong Dal Curry

5/5

Benefits:

  • Moong dal is a good source of protein, dietary fiber, and essential nutrients.
  • Spinach provides vitamins, minerals, and antioxidants.
  • This dish combines the nutrition of moong dal with the goodness of spinach.
  • The spices used in the curry may offer potential health benefits, including aiding digestion and providing anti-inflammatory properties.

INGREDIENTS

  • 1 cup split green moong dal (green gram), washed and soaked
  • 4 cups spinach leaves, washed and chopped
  • 1 onion, finely chopped
  • 2 tomatoes, chopped
  • 2-3 green chilies, slit (adjust to taste)
  • 1 teaspoon ginger paste
  • 1 teaspoon garlic paste
  • 1/2 teaspoon turmeric powder
  • 1 teaspoon cumin powder
  • 1 teaspoon coriander powder
  • 1/2 teaspoon red chili powder (adjust to taste)
  • Salt to taste
  • 2 tablespoons oil or ghee
  • 1/2 teaspoon cumin seeds
  • Fresh cilantro leaves, chopped (for garnishing)
  • Lemon wedges (for serving)

INSTRUCTIONS

  1. Prepare Moong Dal: Wash and soak the moong dal for about 30 minutes. Drain before using.

  2. Sauté Aromatics: In a pan, heat oil or ghee over medium heat. Add cumin seeds and let them splutter.

  3. Add Onion and Chilies: Add chopped onions and green chilies. Sauté until the onions become translucent.

  4. Add Ginger and Garlic: Add ginger paste and garlic paste. Sauté for a minute until the raw smell disappears.

  5. Add Tomatoes and Spices: Add chopped tomatoes to the pan. Cook until the tomatoes soften and the mixture comes together.

  6. Stir in turmeric powder, cumin powder, coriander powder, red chili powder, and salt. Mix well to coat the onions and tomatoes with the spices.

  7. Add Soaked Moong Dal: Add the soaked and drained moong dal to the pan. Mix well with the onion and spice mixture.

  8. Add Water: Add enough water to cover the moong dal. Bring to a boil.

  9. Simmer: Lower the heat, cover the pan, and let the moong dal cook until it’s soft and fully cooked. This might take about 20-25 minutes.

  10. Add Spinach: Add the chopped spinach leaves to the pan. Mix well with the cooked moong dal.

  11. Cook Spinach: Let the spinach wilt and cook down in the dal mixture. This should take a few minutes.

  12. Adjust Seasoning: Taste and adjust the salt and spiciness according to your preference.

  13. Serve: Garnish the spinach and moong dal curry with chopped cilantro leaves. Serve with rice or any bread of your choice. Provide lemon wedges for an extra burst of flavor.

TIPS

  • You can adjust the consistency of the curry by adding more or less water.
  • Use fresh and tender spinach leaves for the best results.
  • Adjust the spiciness by modifying the amount of green chilies and red chili powder.
  • Serve this spinach and moong dal curry as a nutritious and comforting main dish.

NUTRITION VALUE

  • Calories: ~200-250 (per serving)
  • Carbohydrates: ~30-35g
  • Protein: ~10-12g
  • Fat: ~6-8g
  • Fiber: ~8-10g

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