SIMPLE MAYALU DAL- LENTILS WITH MALABAR SPINACH
Nutrition with Vibha
March 26, 2025
super easy
Simple Mayalu Dal-Lentils With Malabar Spinach
Ingredients
Ingredients
- ¼ cup Yellow Moong Dal
- ¼ cup Arhar/Tuvar Dal
- ¼ cup Red Masoor Dal
- 1 cup Malabar Spinach coarsely cut
- 1 tbsp Onion slices
- 1 tbsp Crushed Garlic
- 1 tsp Grated ginger
- 2 Green chilies finely chopped
- ½ tsp Mustard seeds
- ½ tsp Jeera
- ½ tsp Haldi powder
- 2-3 Dry Red chilies broken
- 1 tsp Jaggery
- 2 tsp Lemon juice or tamarind pulp
- 3 tsp Coconut milk
- 2 tsp Oil
- 1 tbsp Ghee
- Salt to taste
Instructions
- Wash and soak the dals in a pressure cooker for about 15 minutes
- Add sufficient water and cook for 1 whistle+ 5-7 minutes on low flame
- Saute the Malabar spinach in 2 teaspoons of oil for 7-8 minutes and keep aside
- Heat Ghee in a deep vessel or kadhai
- Add mustard seeds, when they crackle, add crushed garlic. Dry red chilies, Jeera, and sliced onion
- Saute for 3-4 minutes, add the Malabar Spinach, grated ginger, chopped green chilies, haldi powder, salt and stir, add the cooked dals
- Mix in the coconut milk, jaggery and simmer for 5-7 minutes, more water may be added if consistency is too thick
- Add tamarind pulp or lemon, adjust seasoning
- Serve hot with red rice or millet roti
Notes
Highlights-
- Spinach is a low-calorie, high-fiber, non-starchy vegetable.
- Because chana dal is strong in fibre, protein, and folates, this dish is nutritious.
- Coconut milk adds to the recipe's high-quality protein.
| Energy | 242 kcal |
| Carbohydrate | 24 g |
| Protein | 8 g |
| Fat | 11 g |
| Calcium | 24.5 mg |
| Iron | 0.8 mg |
| Total Fiber | 3.8 g |
| Soluble Fiber | 0.6 g |
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