Toor Dal with Spinach

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Toor Dal with Spinach: A Nutritious Delight for Every Meal

Balancing taste and nutrition can be challenging for young parents, busy professionals, gym enthusiasts, and vegetarians. Meet Toor Dal with Spinach – a traditional Indian dish celebrated for its rich flavors and protein-packed goodness. This hearty meal combines earthy toor dal and vibrant spinach, creating a dish that appeals to both the taste buds and the health-conscious.

Image Suggestion: A vibrant bowl of Toor Dal with Spinach, garnished with cilantro and red chili flakes.

What is Toor Dal with Spinach?

Toor Dal, known as pigeon peas, is a staple in Indian cuisine, cherished for its mild flavor and creamy texture. When paired with fresh spinach, it offers a delightful contrast of nutty warmth and slight bitterness. Enhanced with aromatic spices, Toor Dal with Spinach is a comforting dish that embodies the essence of traditional Indian cooking.

Health Benefits

This dish not only warms the heart but also fuels the body. According to the USDA, toor dal is rich in protein, dietary fiber, and essential nutrients like folic acid. Spinach adds a punch of iron, calcium, and antioxidants. Together, they support muscle health, digestion, and immunity.

Ingredients & Substitutions

Image Suggestion: An assortment of fresh ingredients including toor dal, spinach, tomatoes, and spices.

  • 1 cup Toor Dal (200g)
  • 2 cups fresh Spinach, chopped (about 100g)
  • 1 medium Onion, finely chopped
  • 2 Tomatoes, chopped
  • 2 tsp Ginger-Garlic paste
  • 1 tsp Cumin seeds
  • 1 tsp Turmeric powder
  • 1 tsp Coriander powder
  • 2-3 green Chilies, slit
  • Salt to taste
  • 2 tbsp Ghee or Oil
  • Water as needed

Substitutions: Swap spinach for kale, or use olive oil instead of ghee for a vegan twist.

Step-by-step Recipe

Image Suggestion: Step-by-step preparation showing sautéing onions and adding spices.

  1. Rinse the toor dal thoroughly until the water runs clear.
  2. In a pressure cooker, combine toor dal, turmeric, and 2 cups of water. Cook until soft (2-3 whistles).
  3. In a pan, heat ghee over medium heat. Add cumin seeds and let them crackle.
  4. Sauté onions until golden. Add ginger-garlic paste and cook for 1 minute.
  5. Mix in tomatoes, salt, coriander powder, and green chilies. Cook until tomatoes are soft.
  6. Incorporate spinach into the mixture; cook until wilted.
  7. Combine the cooked dal with the spinach mixture. Simmer for 5 minutes, adjusting water to desired consistency.
  8. Season with salt to taste. Serve hot.

Nutrition & Serving Suggestions

Food Item Calories Protein (g) Additional Nutrients
Base Dish 250 12 Fiber, Iron
With Rice 350 14 Carbohydrate
With Rebalance High-Protein Atta Rotis 300 18 Fiber, Vitamin B

Serving & Pairing Ideas

  • Pair with brown rice for a wholesome meal.
  • Serve with a side of yogurt for a cooling effect.
  • Enjoy with Rebalance high-protein atta rotis for a protein-rich boost.
  • Add a squeeze of lime for an extra zing.
  • Top with crispy fried onions for added texture.
  • Complement with a cucumber salad for crunch.

Creative Variations

  • Coconut Cream: Stir in coconut milk for a creamy texture.
  • Paneer Addition: Add paneer cubes for more protein.
  • Spicier Version: Increase the chilies for extra heat.
  • Lemon Zest: Add lemon zest for a zesty twist.
  • Mixed Greens: Use a mix of spinach, kale, and fenugreek leaves.

Make-ahead/Storage Tips

Prepare Toor Dal with Spinach in advance and refrigerate for up to 3 days. Store in an airtight container to maintain freshness. Reheat gently on the stovetop, adding water if needed.

Diet & Allergen Notes

This dish is naturally gluten-free when served with rice. Substitute ghee with vegetable oil for a vegan version. Always verify individual ingredient packages for allergen information.

Expert Tips & Troubleshooting

  • Tip: Rinse dal thoroughly to remove excess starch.
  • Troubleshooting: If dal is undercooked, add more water and simmer longer.
  • Tip: Fresh spices can significantly enhance flavor.
  • Troubleshooting: Over-salted? Add a peeled potato to absorb excess salt.
  • Tip: Use a thick-bottomed pan to avoid burning.
  • Troubleshooting: For a thicker consistency, simmer longer.

FAQs

  • Can I use canned spinach? Fresh spinach is preferred for texture, but canned can be used if necessary.
  • How spicy is this dish? It has a mild spice; adjust chilies to your preference.
  • Can I freeze this dish? Yes, it freezes well in portion-sized containers for up to three months.
  • How can I increase the protein content? Add more dal or pair with high-protein sides like tofu or paneer.
  • Is this dish suitable for kids? Yes, it’s mild, nutritious, and kid-friendly.

Recipe Card

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Image Captions & Alt Text

  • Image caption: "A warm bowl of Toor Dal with Spinach - a delightful, nutrient-rich meal."
  • Image alt text: "Delicious Toor Dal with fresh spinach leaves served in a bowl."

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