Daal Palak Fry

Daal Palak Fry is a vibrant Indian side dish that combines the earthy flavors of lentils with the fresh taste of spinach, pan-fried to perfection. This gluten-free dish is not only nutritious but also adds a delightful twist to your meal.

Ingredients

• Yellow split peas (moong dal) - 100 grams
• Fresh spinach (palak) - 200 grams
• Onion - 1 medium, finely chopped
• Tomato - 1 medium, chopped
• Green chili - 1, slit
• Ginger - 1 teaspoon, grated
• Garlic - 2 cloves, minced
• Cumin seeds - 1 teaspoon
• Turmeric powder - 1/2 teaspoon
• Red chili powder - 1/2 teaspoon
• Coriander powder - 1 teaspoon
• Salt - to taste
• Oil (preferably mustard or vegetable oil) - 2 tablespoons
• Lemon juice - 1 tablespoon
• Fresh coriander leaves - for garnish

Steps

1. Rinse the yellow split peas (moong dal) under cold water until the water runs clear, then soak them in water for 15-20 minutes.
2. In a pot, boil the soaked moong dal with 2 cups of water and a pinch of turmeric powder until soft, about 10-15 minutes. Drain and set aside.
3. In a large frying pan, heat the oil over medium heat and add cumin seeds. Once they start to splutter, add the chopped onions and sauté until golden brown.
4. Stir in the grated ginger, minced garlic, and slit green chili. Sauté for another minute until fragrant.
5. Add the chopped tomato, remaining turmeric, red chili powder, coriander powder, and salt. Cook until the tomatoes become soft and oil begins to separate, about 5 minutes.
6. Add the cooked moong dal to the pan and mix well. Cook for another 5 minutes, allowing the flavors to meld.
7. Add the fresh spinach to the pan and stir until it wilts down, about 2-3 minutes.
8. Finish with a splash of lemon juice and garnish with fresh coriander leaves before serving.

Nutrition

• Calories: 250
• Protein: 12 g
• Carbs: 40 g
• Fiber: 10 g
• Sugar: 4 g
• Sodium: 300 mg
• Cholesterol: 0 mg
• Total Fat: 8 g
• Saturated Fat: 1 g
• Unsaturated Fat: 7 g
• Water: 0.5 L

Health Benefits

• High in protein and fiber from lentils, promoting digestive health.
• Rich in vitamins A and C from spinach, supporting immune function.

Tags