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Simple Mayalu Dal-Lentils With Malabar Spinach

Print Recipe
Prep Time 25 minutes
Cook Time 25 minutes
Course dinner|lunch
Servings 4
Calories 242 kcal

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.
NUTRIENT VALUES PER SERVING
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