Sunday, December 19, 2010
Dal Palak - a nutritious combination of lentils and greens
Palak or spinach is a powerhouse of vitamins and minerals and is thus, a must have for both children and adults alike. Packed with a combination of vitamins like vitamin A, C, E, K and minerals like magnesium, potassium, copper, zinc, niacin, phosphorus it sure is one that must be included in our everyday diet. It is also an important source of iron, calcium and omega-3 fatty acids. With the palak being a high nutrition food I sure have to make sure that I include it in my daughter's diet in some way or the other. Getting her to have her veggies is not an easy task and it has to appeal to her tastebuds first so the dal palak is a one way that I get her to have a good helping of Popeye's favorite spinach. The toor dal is a favorite of hers and so the greens mixed with it is accepted without much fuss.
Here is the quick and easy way to make the dal palak(a healthy and nutritious combination of lentils and spinach cooked the Indian way)
Dal- 1.5 cups (cleaned and washed)
Finely chopped spinach - 1 cup
Water - 3 cups
Garlic - 2 to 3(finely chopped)
Onions - 1 (finely chopped)
Turmeric - 1/2 tsp
Cummin - 1/2 tsp
oil - 1/2 tsp
Salt to taste
Method to make Dal Palak:
1- Take the pressure pan and add the 1/2 tsp of oil. Add the cummin seeds and let it splutter. Now add the chopped onions and garlic and saute for the minute.
2- Add in the dal and spinach. Mix. Add the water, turmeric powder and salt. Mix. Cover and cook under pressure for 8 to 10 minutes. Let cool. Open. Boil for a minute. Adjust salt and seasoning.
3- Serve hot with steamed rice or rotis.
This dish goes out to Sara's "Only Greens" event.