Dal Palak Fry

Dal Palak Fry is a flavorful Indian dish that combines protein-rich lentils with nutrient-dense spinach, creating a delightful and healthy meal. This dish is not only high in protein but also packed with vitamins and minerals, making it a perfect choice for dinner.

Ingredients

• Moong dal (split yellow lentils) - 100 grams
• Fresh spinach leaves - 200 grams
• Onion - 1 medium, finely chopped
• Tomato - 1 medium, finely chopped
• Ginger - 1 teaspoon, grated
• Garlic - 2 cloves, minced
• Green chili - 1, slit
• Cumin seeds - 1 teaspoon
• Turmeric powder - 1/2 teaspoon
• Red chili powder - 1/2 teaspoon
• Garam masala - 1/2 teaspoon
• Oil (vegetable or ghee) - 2 tablespoons
• Salt - to taste
• Fresh coriander - for garnish

Steps

1. Rinse the moong dal under cold water until the water runs clear, then soak it in water for 15 minutes.
2. In a pot, add the soaked moong dal and 300 ml of water. Bring to a boil, then reduce heat and simmer until the dal is soft, about 15 minutes. Drain any excess water if necessary.
3. In a separate pan, heat the oil over medium heat. Add cumin seeds and let them sizzle for a few seconds.
4. Add the chopped onion and sauté until golden brown, then add the grated ginger, minced garlic, and green chili. Cook for another 2 minutes.
5. Stir in the chopped tomato, turmeric powder, red chili powder, and salt. Cook until the tomatoes become soft and the oil starts to separate from the mixture.
6. Add the cooked moong dal to the pan and mix well. If the mixture is too thick, add a little water to reach the desired consistency.
7. Add the fresh spinach leaves and stir until they wilt down. Cook for an additional 3-4 minutes.
8. Sprinkle garam masala over the dish and mix well. Cook for 2 minutes more.
9. Remove from heat and garnish with fresh coriander before serving.

Nutrition

• Calories: 350
• Protein: 18 g
• Carbs: 45 g
• Fiber: 12 g
• Sugar: 5 g
• Sodium: 300 mg
• Cholesterol: 0 mg
• Total Fat: 10 g
• Saturated Fat: 2 g
• Unsaturated Fat: 8 g
• Water: 0.5 L

Health Benefits

• High in protein, aiding muscle repair and growth.
• Rich in vitamins and minerals, supporting overall health.

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