Spinach Dal recipe | Dal with Spinach and Pigeon Peas | Redgram Dal with Spinach | Healthy Spinach Dal Curry | Spinach and Gungo Peas Dal | Pigeon Pea Dal with Spinach | Spinach Lentil Curry recipe | Indian Spinach Dal | Palak Dal recipe (Palak is Hindi for spinach) | Nutritious Dal Curry with Spinach

 

"Spinach and Redgram Curry: A Nutritious and Savory Delight"

Spinach and Redgram Curry Recipe

•  Preparation Time: 20 minutes 
• Cooking Time: 30 minutes 
• Total Time: 50 minutes 
• Servings: 4-6

1. Introduction:

Spinach and Red gram Curry, also known as dal palak, is a comforting and nutritious dish from Indian cuisine. This recipe combines the protein-rich Red gram (Pigeon Peas) with vibrant spinach, tempered with aromatic spices, making it not only delicious but also a wholesome meal.

2. Importance of Ingredients:

- Red gram / Pigeon Peas: Rich in protein, fiber, and essential nutrients, Red gram adds a hearty texture to the dish.

- Spinach: Packed with vitamins, minerals, and antioxidants, spinach enhances the nutritional value of the curry.

- Tamarind: Provides a tangy flavor and balances the richness of the dal.

- Spices (Mustard Seeds, Cumin Seeds, Turmeric, and Chili Powder): These spices not only enhance flavor but also offer various health benefits, including anti-inflammatory properties.

 3. Occasions and who can enjoy it:

This curry is perfect for everyday meals, family gatherings, or special occasions. It's suitable for vegetarians and can be enjoyed by people of all ages due to its mild yet flavorful taste.

 4. Benefits and Uses of Having This Recipe:

- Nutritious Meal: High in protein, fiber, vitamins, and minerals.

- Versatile: Can be served with rice, chapati, or pulkha.

- Easy to Prepare: Uses simple ingredients and basic cooking techniques.

- Balanced Flavor: Combines the earthiness of dal with the freshness of spinach and the tanginess of tamarind.

 5. Ingredients:

• 2 cups Red gram / Pigeon Peas / Gungo Peas
• 200g Spinach, washed and chopped
• 1 tbsp. Mustard Seeds
• 1 tbsp. Cumin Seeds
• 2 Garlic Cloves, minced
• 2 tbsp. Oil
• 1 tsp Turmeric Powder
• Salt, to taste
• 2 tsp Chilli Powder (adjust according to spice preference)
• 10g Tamarind (about a lemon-sized ball), soaked in 1 cup of water
• A handful of Curry Leaves, finely chopped
• A few sprigs of Coriander Leaves, chopped
• 5 cups Water

 6. Detailed Cooking Instructions:

 Instructions:

1. Prepare the Ingredients:

   - Soak the tamarind in 1 cup of warm water to extract the juice.

   - Wash the Red gram thoroughly under running water and set aside.

   - Wash the spinach leaves well and chop them into small pieces.

   - Peel and finely chop the garlic cloves.

   - Chop the onion into small pieces.

2. Cooking the Dal:

   - In a pressure cooker, combine the washed Red gram, chopped spinach, and onion pieces.

   - Add 4 cups of water and close the cooker with its lid.

   - Place the cooker on high heat and bring it to a boil.

   - After it reaches a boil, reduce the heat to medium and let it cook for about 10 minutes or until you hear 3 whistles.

   - Turn off the heat and allow the pressure to release naturally.

3. Tempering (Tadka):

   - Once the pressure is released, open the cooker carefully.

   - Place the cooker back on medium heat and add salt, turmeric powder, and chilli powder to the dal mixture. Stir well to combine.

   - In a small tadka pan, heat 2 tbsp of oil over medium heat.

   - Add mustard seeds and cumin seeds to the hot oil. Let them splutter.

   - Add minced garlic and finely chopped curry leaves to the pan. Sauté until the garlic turns golden brown and aromatic.

   - Turn off the heat and quickly pour this tempering (tadka) over the cooked dal mixture in the pressure cooker. Be careful as it may splutter.

4. Adding Tamarind Extract:

   - Before the dal thickens, extract the tamarind juice by squeezing the soaked tamarind with your hands. Strain the tamarind water into the dal mixture, discarding any solids.

   - Mix well to incorporate the tamarind flavor into the dal.

5. Final Cooking:

   - Cook the dal on medium heat, stirring occasionally, until it reaches your desired consistency. The dal will thicken slightly as it cooks with the tempering and tamarind juice.

   - Taste and adjust salt and spice levels if needed.

6. Finishing Touch:

   - Just before removing from heat, add freshly chopped coriander leaves to the dal and give it a final stir.

   - Turn off the heat and transfer the dal and spinach curry to a serving dish.

 7. Storage:

- This curry can be stored in an airtight container in the refrigerator for up to 3 days. Reheat gently on the stove or in the microwave before serving.

 8. Health Benefits and Uses:

- Protein-Rich: Ideal for vegetarians and vegans as a source of plant-based protein.

- Rich in Iron and Vitamins: Spinach provides essential nutrients for overall health.

- Digestive Health: Tamarind aids digestion and adds a tangy flavor.

- Low in Calories: Suitable for those watching their calorie intake.

 9. Cooking Tips:

- Adjust the spice levels according to your preference.

- You can adjust the consistency of the dal by adding more water if it becomes too thick.

- For a richer flavor, you can also add a pinch of garam masala powder along with the other spices.

- Ensure the tamarind is well-soaked to easily extract its juice and achieve a balanced tangy flavor in the curry.

- Stir the dal occasionally while cooking to prevent sticking at the bottom of the cooker.

Enjoy your wholesome Spinach and Red gram Curry, packed with nutritious ingredients and aromatic spices!

 10. Variations:

- Creamy Variation: Add a splash of coconut milk or cream for a richer texture.

- Vegetable Addition: Include diced carrots or potatoes along with spinach for added nutrition.

- Spice Variation: Experiment with different spices like fenugreek seeds or asafoetida for unique flavors.

 11. Nutritional Information (per serving):

- Calories: 250 kcal

- Protein: 15g

- Fat: 8g

- Carbohydrates: 30g

- Fiber: 8g

 12. Presentation and Serving:

- Serve the Spinach and Red gram Curry hot with steamed rice, chapati, or pulkha.

- Garnish with additional chopped coriander leaves for a fresh touch.

 Conclusion:

Spinach and Red gram Curry is not only a flavorful dish but also a nutritious addition to any meal. With its blend of protein-rich Red gram, vitamin-packed spinach, and tangy tamarind, this curry offers a balanced meal option suitable for various occasions and dietary preferences. Enjoy its comforting flavors and health benefits with your loved ones!