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Ingredients
- For the dal:
- 1 t â 2 T vegetable oil
- 1 1/2 cups yellow mung beans (moong dal), rinsed and drained
- 1/2 cup yellow split peas, rinsed and drained
- 1 t turmeric
- 6 cups water (use more if you like your dal soupy)
- 1 bay leaf
- salt to taste
- 4 cups packed fresh spinach
- 1 t paprika or cayenne, to heat preference
- honey or brown sugar to taste, optional
- Tempering oil
- 1 â 4 T ghee
- 4 t panch phoron, whole (i.e., not ground)
- 6 whole dried red chilis or 1/2 t dried red chile pepper flakes
- 1 fresh chile pepper, to heat tolerance, minced
- 1 small onion, finely diced
- 6 garlic cloves, minced
- juice of 1 lemon
- 1 heaping t amchur powder
View Full Recipe at The Spiced Life
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Nutrition Facts
| Amount Per Recipe | %DV |
|---|---|
| Recipe Size 2091g | |
| Calories 1789 | |
| Calories from Fat 281 | 16% |
| Total Fat 31.75g | 40% |
| Saturated Fat 15.09g | 60% |
| Trans Fat 0.12g | |
| Cholesterol 55mg | 18% |
| Sodium 196mg | 8% |
| Potassium 5665mg | 162% |
| Total Carbs 289.29g | 77% |
| Dietary Fiber 81.5g | 272% |
| Sugars 44.48g | 30% |
| Protein 103.49g | 166% |
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,%20nearly%20fat%20free%20option.%20So%20while%20I%20normally%20might%20have%20tried%202%20to%203%20very%20different%20dishes%20(say%20a%20vegetable,%20a%20meat/poultry/seafood,%20and%20pilaf)%20I%20instead%20just%20made%202%20different%20dals%20and%20served%20them%20with%20white%20rice.%20This%20is%20the%20first%20dal%20I%20chose.%3C/p%3E%3Cp%3EThe%20first%20thing%20I%20will%20say%20about%20this%20dal,%20as%20well%20as%20the%20other%20dal%20I%20made,%20is%20that%20you%20certainly%20could%20use%20more%20fat%20in%20its%20preparation%20and%20it%20would%20probably%20only%20improve%20its%20flavor.%20You%20guys%20know%20I%20am%20hardly%20a%20fat%20phobe,%20but%20it%20is%20nice%20to%20have%20extremely%20low%20fat%20options,%20so%20for%20that%20reason%20I%20have%20given%20you%20a%20range%20of%20fat.%20The%20second%20thing%20I%20will%20say%20specifically%20about%20this%20dal%20is%20that%20the%20very%20low%20fat%20option%20is%20aided%20by%20using%20a%20deep%20nonstick%20pot,%20because%20the%20lentils%20are%20sauteed%20in%20the%20oil%20with%20turmeric%20before%20cooking%20them%20in%20water.%20So%20if%20you%20do%20the%20lower%20fat%20option,%20I%20recommend%20nonstick%20pans%E2%80%93to%20cook%20the%20lentils%20and%20the%20tempering%20oil.%20And%20the%20last%20bit%20of%20dal%20wisdom%20that%20I%20have%20to%20impart%20is%20that%20this%20dal,%20more%20so%20than%20any%20other%20I%20have%20made,%20benefits%20from%20sitting.%20When%20I%20finished%20both%20dals,%20early%20in%20the%20day,%20the%20girls%20and%20I%20tried%20both.%20We%20loved%20the%20other%20dal%20but%20were%20not%20sure%20what%20we%20thought%20of%20this%20one.%20When%20we%20served%20it%20later%20that%20evening,%20it%20was%20unanimously%20everyone%E2%80%99s%20favorite.%20Please%20excuse%20the%20photos,%20as%20I%20grabbed%20the%20shots%20after%20we%20had%20eaten%20dinner.%3C/p%3E%3Cp%3EMuger%20Dal%20(Yellow%20Mung%20Beans%20With%20Spinach%20&%20Panch%20Poron)%3C/p%3E%3Cp%3EAdapted%20from%20Suvir%20Saran%E2%80%99s%20Indian%20Home%20Cooking%3C/p%3E%3Cp%3E*I%20made%20an%20extra%20large%20recipe,%20knowing%20that%20I%20would%20need%20low%20fat%20options%20over%20the%20next%20few%20days.%20Split%20in%20half%20for%20a%20smaller%20dish.%3C/p%3E%3Cp%3EBegin%20the%20dal%20by%20brushing%20the%201%20teaspoon%20of%20oil%20onto%20the%20bottom%20of%20a%20nonstick%20pot%20and%20heating%20it%20over%20medium%20high%20heat.%20When%20hot,%20add%20the%20cleaned%20mung%20beans%20and%20split%20peas%20with%20the%20turmeric%20and%20cook,%20stirring,%20for%202%20minutes.%20Add%20the%20water%20and%20bay%20leaf.%20Bring%20to%20a%20boil%20and%20skim%20well.%20Reduce%20the%20heat%20and%20simmer,%20covered,%20for%2020%20minutes,%20until%20tender.%3C/p%3E%3Cp%3EAdd%20the%20spinach%20with%20the%20paprika/cayenne%20and%20some%20salt%20to%20taste%20and,%20if%20you%20are%20making%20ahead,%20turn%20off%20the%20heat%20and%20stir%20the%20spinach%20in%20as%20it%20wilts%20(if%20you%20are%20serving%20now,%20cook%20another%2015%20minutes,%20but%20halting%20the%20cooking%20will%20preserve%20the%20bright%20green%20of%20the%20spinach%20when%20you%20re-heat%20the%20dish%20later).%3C/p%3E%3Cp%3EHeat%20a%20small-medium%20frying%20pan,%20nonstick%20if%20doing%20the%20lower%20fat%20option,%20over%20medium%20heat%20with%20the%20ghee%20in%20the%20pan.%20As%20it%20melts,%20add%20the%20panch%20phoron%20with%20the%20dried%20chilis%20or%20chile%20pepper%20flakes.%20Fry%20for%201-2%20minutes,%20making%20sure%20the%20cumin%20seeds%20do%20not%20burn.%20Add%20the%20minced%20hot%20pepper,%20onion%20and%20garlic.%20Fry%20for%205-0%20minutes,%20stirring,%20until%20the%20onions%20caramelize.%20If%20the%20onions%20start%20to%20stick,%20deglaze%20the%20pan%20with%20the%20lemon%20juice.%20When%20the%20onions%20are%20translucent%20and%20turning%20brown,%20take%20the%20pan%20off%20of%20the%20heat%20and%20add%20the%20amchur%20powder.%20Stir%20in%20thoroughly%20and%20then%20add%20the%20tempering%20oil%20to%20the%20dal.%3C/p%3E%3Cp%3EBring%20the%20dal%20to%20a%20simmer%20and%20taste%20for%20salt%20and%20sugar.%20Get%20it%20to%20where%20you%20think%20it%20is%20tasting%20good,%20and%20then%20quit%20fiddles%20and%20let%20it%20sit%20until%20you%20are%20ready%20to%20serve%20it.%20bring%20it%20back%20to%20a%20simmer%20(paricularly%20important%20to%20make%20sure%20it%20is%20safe)%20and%20taste%20again%20for%20salt%20or%20sugar%20(I%20did%20not%20need%20any%20the%20second%20time%20around).%20Serve%20with%20flatbread%20or%20basmati%20rice.%20Some%20people%20also%20used%20tamarind%20and%20nonfat%20Greek%20yogurt.%3C/p%3E){kind=link}