Urad Dal with Toor Dal and Spinach and Parsley
- Number of Servings: 4
Ingredients
Ingredients: 3/4 cup skinless urad dal, rinsed 1/2 cup toor dal or chana dal, rinsed 4 1/2 cups water 1/2 teaspoon turmeric 1/2 teaspoon cayenne 1 pound spinach, trimmed and coarsely chopped 1 cup fresh parsley, chopped 1 tablespoons ghee or oil 2 teaspoons cumin seeds 1 small onion, chopped 3 - 4 fresh green chilies, seeded and finely chopped 1 clove garlic, minced or crushed 1-inch piece ginger, minced 1 tablespoon ground coriander 1 teaspoon ground cumin 1 teaspoon fenugreek seeds 1/2 teaspoon paprika 1/2 teaspoon asafoetida dash of mustard powder 1 1/2 teaspoons sea salt 1 large tomato, finely chopped 2/3 teaspoon garam masala or goda masala for garnish
Instructions:
In a large pot, combine the dals, water, turmeric and cayenne. Bring to a boil, reduce the heat to medium-low, cover and simmer until the dal is soft , about 30 minutes. Add more water if necessary.
Now add the spinach to the pot, along with most of the parsley (reserve a little for garnish) and continue to cook until the spinach is wilted, about 15 minutes.
Heat the ghee or oil in a medium-sized saucepan or frying pan over medium heat. When hot, toss in the cumin seeds and stir and fry until they darken a few shades. Add the onion to the pan and stir and fry until the onion is golden. Next add the chilies, garlic, ginger, ground coriander, ground cumin, fenugreek seeds, paprika, asafetida, mustard powder and salt. Stir and fry for a minute, then add the tomatoes. Continue to cook until this mixture thickens up. Transfer to the pot with the dal and spinach and mix well.
Serve hot and garnish with garam masala or goda masala and the remaining parsley.
Serving Size: 4
Number of Servings: 4
Recipe submitted by SparkPeople user GTKARLA.
In a large pot, combine the dals, water, turmeric and cayenne. Bring to a boil, reduce the heat to medium-low, cover and simmer until the dal is soft , about 30 minutes. Add more water if necessary.
Now add the spinach to the pot, along with most of the parsley (reserve a little for garnish) and continue to cook until the spinach is wilted, about 15 minutes.
Heat the ghee or oil in a medium-sized saucepan or frying pan over medium heat. When hot, toss in the cumin seeds and stir and fry until they darken a few shades. Add the onion to the pan and stir and fry until the onion is golden. Next add the chilies, garlic, ginger, ground coriander, ground cumin, fenugreek seeds, paprika, asafetida, mustard powder and salt. Stir and fry for a minute, then add the tomatoes. Continue to cook until this mixture thickens up. Transfer to the pot with the dal and spinach and mix well.
Serve hot and garnish with garam masala or goda masala and the remaining parsley.
Serving Size: 4
Number of Servings: 4
Recipe submitted by SparkPeople user GTKARLA.
Nutritional Info Amount Per Serving
- Calories: 211.9
- Total Fat: 5.6 g
- Cholesterol: 0.0 mg
- Sodium: 981.3 mg
- Total Carbs: 25.0 g
- Dietary Fiber: 7.4 g
- Protein: 12.3 g
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