Spiced Chana Dal with Spinach Delight
This Spiced Chana Dal with Spinach Delight is a nourishing vegetarian dish that showcases the rich flavors of Bengal gram lentils combined with the earthy taste of spinach. The lentils, simmered to perfection and infused with aromatic spices like garam masala and coriander, create a wholesome and satisfying meal. Paired with sautéed onions, garlic, and a hint of chili, this dish is not only delicious but also packed with protein and nutrients. Perfect for lunch or a hearty snack, this recipe can be made easily and is sure to please family and friends. Serve it with rice or bread, and you'll have a fulfilling meal that warms both the heart and the soul.
4
Servings
130
Calories
14
Ingredients
Ingredients
Chana dal
3/4 cup (washed and soaked)
Water
3/4 cup (for cooking)
Vegetable oil or Ghee
2 tablespoons (for cooking)
Black mustard seeds
1/4 teaspoon (for tempering)
Bay leaves
2 (for flavor)
Cinnamon stick
1 (for flavor)
Onion
1 medium (chopped)
Garlic cloves
3 (crushed)
Ginger
1 teaspoon (grated)
Frozen spinach
10 ounces (thawed)
Garam masala
1/2 teaspoon (for seasoning)
Coriander powder
1/2 teaspoon (for seasoning)
Chili powder
1/4 teaspoon (for seasoning)
Salt
1/2 teaspoon (to taste)
Instructions
1
Begin by washing the chana dal thoroughly and soaking it in water for at least one hour, preferably overnight for the best texture.
2
After soaking, drain the lentils and place them in a large pot. Add water to cover the lentils, bring to a rolling boil, then reduce to a simmer. Cook uncovered for 20-30 minutes until the lentils are tender but not mushy; add more water if necessary.
3
Once the lentils are cooked and the water has mostly evaporated, set them aside.
4
In a large skillet or saucepan, heat the vegetable oil or ghee over medium heat. Add the bay leaves and cinnamon stick, stirring incrementally.
5
Once fragrant, add the black mustard seeds and fry until they start to sputter, releasing their flavors. Next, incorporate the chopped onion, grated ginger, crushed garlic, and chili powder. Sauté for about 5 minutes until the onions become translucent and golden.
6
Stir in the thawed spinach, mixing well. Cook for about 10 minutes, stirring occasionally, until the spinach has absorbed much of its moisture and becomes dry.
7
Add the garam masala, coriander powder, and salt, stirring to combine. Cook for another 3-4 minutes to allow the spices to meld beautifully.
8
Finally, fold in the cooked lentils, mixing thoroughly. Allow the mixture to cook for an additional 5 minutes, letting the flavors fuse together before serving.
Nutrition Information
3.5g
Fat
20g
Carbs
8.5g
Protein
6g
Fiber
Frequently Asked Questions
Frequently Asked Questions
What is Spiced Chana Dal with Spinach Delight?
It is a nourishing vegetarian dish featuring Bengal gram lentils and spinach infused with aromatic spices.
How long should the chana dal be soaked?
The lentils should be soaked for at least one hour, though overnight is preferred for the best texture.
How do I cook the chana dal?
After soaking, boil the lentils in water for 20-30 minutes until tender but not mushy.
Is this recipe vegetarian?
Yes, it is a wholesome vegetarian dish packed with protein and nutrients.
How many servings does this recipe yield?
This recipe makes 4 servings.
What is the calorie count per serving?
Each serving contains 130 calories.
What is the protein content of this dish?
There are 8.5 grams of protein per serving.
How much fiber is in each serving?
The dish provides 6 grams of fiber per serving.
What aromatics are used in the tempering?
The recipe uses bay leaves and a cinnamon stick to infuse the oil with flavor.
How should the ginger and garlic be prepared?
The ginger should be grated and the garlic cloves should be crushed.
When do I add the mustard seeds?
Add the black mustard seeds once the oil is heated and aromatics are fragrant, frying until they sputter.
What kind of spinach is used in this recipe?
The recipe calls for 10 ounces of frozen spinach that has been thawed.
How long should the spinach be cooked?
Saut e the spinach for about 10 minutes until it has absorbed most of its moisture and becomes dry.
Which spices are used for seasoning?
Garam masala, coriander powder, chili powder, and salt are used to season the dish.
What is the final step in the cooking process?
Fold in the cooked lentils and allow the mixture to cook for an additional 5 minutes to fuse the flavors.
What are the total carbohydrates per serving?
There are 20 grams of carbohydrates in each serving.
How much fat is in this recipe?
The recipe contains 3.5 grams of fat per serving.
Can I use ghee instead of vegetable oil?
Yes, either vegetable oil or ghee can be used for cooking.
What should I serve with this dish?
It is recommended to serve this dish with rice or bread for a fulfilling meal.
How many ingredients are in this recipe?
There are 14 total ingredients required for this dish.
What texture should the lentils have when cooked?
The lentils should be tender but still hold their shape, not becoming mushy.
Should the lentils be boiled covered or uncovered?
The instructions recommend cooking the lentils uncovered.
How do I prepare the onion?
The medium onion should be chopped and saut ed until translucent and golden.
What is the amount of chana dal needed?
The recipe requires 3/4 cup of chana dal.
Is there any sugar in this recipe?
The nutritional data indicates no sugar is present in this recipe.
Does this recipe include chili?
Yes, it includes 1/4 teaspoon of chili powder for a hint of spice.
What are the tags associated with this dish?
Tags include chana dal, lentils, spinach, vegetarian, healthy, and Indian cuisine.
How much salt is recommended?
The recipe calls for 1/2 teaspoon of salt, or more to taste.
Is this dish suitable for a snack?
Yes, it is described as a wholesome and satisfying meal that can also serve as a hearty snack.
What type of lentils are chana dal?
Chana dal are Bengal gram lentils.