Healthy Broccoli Palak Dal [Spinach Dal Indian Recipe]
Broccoli Palak Dal is a wholesome and flavorful dish that combines lentils, broccoli, and spinach for a nutritious and satisfying meal.
Equipment
Ingredients
- 1 bunch fresh spinach, chopped (about 6 oz spinach)
- 1 head broccoli, roughly chopped
- ½ cup chana dal
- 1 small onion, chopped
- 2 medium tomatoes, chopped
- 5-6 cloves garlic, crushed
- 1- inch ginger, chopped
- 2-3 green chili, chopped, adjust to taste
- ½ teaspoon cumin seeds
- pinch asafetida, hing
- ½ teaspoon turmeric powder
- 2 teaspoon coriander powder
- ½ teaspoon red chili powder, adjust to taste
- 1 tablespoon oil or ghee ; For vegan, use oil
- salt to taste
- 1 cup water
- freshly squeezed lemon juice, adjust to taste
For Tempering
- 1 tablespoon ghee or oil For vegan, use oil
- ½ teaspoon cumin seeds
- 3-4 cloves garlic, sliced
- ¼ teaspoon red chili powder, adjust to taste
Instructions
- Rinse the lentils thoroughly and soak them in hot water for about 30 minutes. Drain the water before using.
- Set your Instant Pot to sauté mode and heat the oil or ghee. Add the cumin seeds and let them splutter.
- Add the onions, and crushed garlic. Sauté for a minute until the raw aroma disappears.
- Add the drained lentils, turmeric powder, coriander powder, and salt. Stir well to coat the lentils with the spices.
- Add broccoli, spinach, tomatoes, ginger, and green chili.
- Add 2 cups of water to the Instant Pot and give it a quick stir.
- Close the Instant Pot lid and set the pressure release valve to the sealing position.
- Select the Pressure Cook (or Manual) mode and set the timer for 15 minutes on high pressure.
- Once the cooking time is complete, allow the pressure to release naturally for 10 minutes, and then carefully perform a quick release by turning the pressure release valve to the venting position.
- Open the Instant Pot lid, and using a Hand blender slightly mash the dal. Add lemon juice.
- If needed, adjust the consistency by adding more water and season with additional salt or spices if desired.
- (Optional) Heat Ghee or oil in a frying pan. Add asafetida, cumin seeds, and garlic. Sauté for 1-2 minutes or until garlic turns light brown. Switch off the heat. Add red chili powder. Pour this tempering over the cooked dal.
- Serve the Broccoli Palak Dal hot with some steamed rice. Squeeze some lemon juice on top for an extra burst of flavor, if desired.
Notes
For Stovetop Pressure Cooker:
Follow the same recipe as discussed earlier. After the first whistle, reduce the heat to low and cook for 20 minutes. Let the pressure release naturally. The rest of the recipe is the same as Instant Pot.
Nutrition
Nutrition Facts
Healthy Broccoli Palak Dal [Spinach Dal Indian Recipe]
Amount per Serving
Calories
236
% Daily Value*
Fat
9
g
14
%
Saturated Fat
3
g
19
%
Trans Fat
0.01
g
Polyunsaturated Fat
1
g
Monounsaturated Fat
4
g
Cholesterol
10
mg
3
%
Sodium
141
mg
6
%
Potassium
734
mg
21
%
Carbohydrates
34
g
11
%
Fiber
12
g
50
%
Sugar
7
g
8
%
Protein
9
g
18
%
Vitamin A
1601
IU
32
%
Vitamin C
151
mg
183
%
Calcium
151
mg
15
%
Iron
3
mg
17
%
* Percent Daily Values are based on a 2000 calorie diet.
Disclaimer
Nutrition values are my best estimates. If you rely on them for your diet, use your preferred nutrition calculator.
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