Dal Palak Or Pigeon Peas With Spinach

Dal palak or pigeon peas with spinach.
A delicious, healthy and easy to make lentil. Make it thick or thin as per your choice. You can serve this delicious dal with steamed rice or roti.

Pigeon peas or tuar dal or arhar dal can be delicious with cumin, hing or garlic tadka or tempering. But today we will make it more healthy and delicious with spinach or palak.

And we all know about low calorie and low fat spinach.
Popeye was definitely on to something. Spinach is a super food loaded with tons of nutrients in a low calorie package. Dark, leafy greens like spinach are important for skin, hair, and bone health. They also provide protein, iron, vitamins, and minerals.
Source

Pigeon peas or tuar dal are low in fat, very high in protein and dietary fiber.
As well as being a good source of fiber and protein, pigeon peas contain various other healthy nutrients. They contain vitamin C and several member of the B vitamin family including folate and thiamin. They also come with a number of essential minerals including iron, manganese, potassium, and phosphorus.
Source

This dal is very easy to make. If you want you can omit ghee or clarified butter. You can use refined oil instead of ghee. In that case add at least 1 teaspoon ghee add the end for flavour.

Recipe

Pigeon peas or Tuar dal/arhar dal – 1/2 cup

Spinach – 3 cup, cleaned, washed and finely chopped

Tomato – 2 medium, chopped

Green chilli – 1 – 2 chopped

Garlic – 4-5 cloves, crushed or grated

Cilantro or coriander leaves – handful, chopped

Ginger – 1 inch piece, grated

Salt to taste

Cumin powder – 1 teaspoon

Turmeric powder – 1/2 teaspoon

Cumin seeds – 1 teaspoon

Hing or asafetida – 1/4 teaspoon

Ghee or clarified butter – 2 tablespoon

For tadka or tempering

Ghee or clarified butter – 1 teaspoon

Cumin seeds – 1/2 teaspoon

Hing or asafetida – a pinch

Dry red chilli – 1 – 2

Kasmiri red chilli powder – 1/2 teaspoon

Method

Soak tuar dal or pigeon peas for 30 minutes. Boil the dal with salt and turmeric powder in a pressure cooker until dal becomes soft.

Heat 2 tablespoon ghee or clarified butter in a pan. Add cumin seeds. When cumin seeds starts to splutter add Asafetida or hing.

Now add chopped tomatoes, garlic, ginger and green chilli. Saute till tomatoes become mushy.

Add chopped spinach and cumin powder.
Saute for 2-3 minutes or until the spinach becomes soft.

Add boiled dal. Add water as require. If you want thick dal don’t add much water.

Let it boil on low flame for 8-10 minutes or till you get your desired consistency.
Taste and adjust the seasoning. Add chopped cilantro or coriander leaves. Mix well and remove from heat.

Heat 1 teaspoon ghee or clarified butter in a pan. Add cumin seeds and dry red chilli. When the seeds starts to splutter add hing or asafetida and switch off the flame.

Now add kashmiri red chilli powder and pour the tempering into the dal.

Serve hot with steamed rice, roti or Indian flat bread, paratha or any bread.

 

Note

1. If you want you can omit ghee or clarified butter. You can make it with refined oil.

2. If you are using refined oil add at least 1 teaspoon ghee or clarified butter at the end for flavour.

 

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Tomato Coconut Chickpea Curry 

Tomato coconut chickpea curry.

A delicious dry curry without onion. Fresh coconut, tomato, garlic and some spices makes the curry flavourful and lip-smacking.

My mom used to make this curry with only tomato and garlic. She rarely used onions and the taste was awesome. Today I have followed her recipe but added fresh coconut too.

If you don’t have coconut you can omit it. Sometimes I also make it without coconut. With or without both are delicious. Or you can make it without garlic too. Use only tomato, ginger, coconut, green chilli and spices. You can use lemon juice instead of dry mango powder or use both if you like tangy curry.

 

Recipe


Chickpea – 1 cup

Green cardamom – 3

Clove – 3

Cinnamon – 1 inch piece

Bay leaf – 1

Salt to taste

Turmeric – 1/2 teaspoon

Ginger – 1 inch piece

Garlic – 4-5

Green chilli – 2 – 3

Tomato – 4 medium, chopped

Grated fresh coconut – 2 tablespoon +1 tablespoon, optional

Cumin powder – 1 teaspoon

Coriander powder – 1 teaspoon

Kashmiri red chilli powder – 2 teaspoon

Cumin seeds – 1/2 teaspoon

Oil – 2 tablespoon

Amchur or dry mango powder – 2 teaspoon

Cilantro or coriander leaves 2 tablespoon + to garnish

Method


Soak the chickpea overnight.

Crush the cardamom, cinnamon and cloves in a mortal pastel.

Boil the overnight soaked chickpeas with green cardamom, cloves, cinnamon, bay leaf, salt and water.

Discard bay leaf and keep aside.

Grind tomatoes, green chilli, garlic, ginger and 2 tablespoon grated fresh coconut. Make a smooth paste.

Heat oil in a pan. Add cumin seeds and let them splutter.

Now add the ground mixture, turmeric powder, cumin powder, coriander powder and kashmiri red chilli powder.

Saute till oil leaves the side.

Add boiled chickpeas, 2 tablespoon cilantro or coriander leaves and salt. Add salt carefully. We have added salt while boiling the chickpeas. Mix well.

Add remaining water of boiled chickpeas.

Stir and cook on low flame for 10 minutes or until the water absorbed.

If you want thick gravy add little more water. I have made dry curry.
Add dry mango powder and mix well. If you don’t have dry mango powder you can use lemon juice. Or use both if you like tangy taste.

Taste and adjust salt. If you like you can add little more dry mango powder or lemon juice.

Garnish with chopped cilantro or coriander leaves and grated coconut.

Serve with paratha, puri, naan, roti or Indian flat bread or any bread.

Notes


1. Add chilli according to your taste. If you  like hot add more chilli.
2. You can add 1-2 tablespoon lemon juice if you like your curry tangy.
3. If you don’t like garlic you can omit it.

4. If you like the taste of coconut and want to make it without garlic, you can add 1/4 to 1/2 cup fresh grated coconut.

 

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Zan 

After Awadhi cuisine now sharing a dish from Arunachal Pradesh.

Zan 

 A thick porridge from Arunachal Pradesh.

Arunachal Pradesh, also called “the land of rising sun”,or orchid state of india,down-lit of mountain, lies in northeast India. The state is the largest of the North-Eastern states.

This is kind of a porridge or thick broth made with vegetables and it is both healthy and delicious. This is what usually Monpa farmers eat before going to fields. You will need flour, chopped vegetables, water, salt and butter. You may take diverse vegetables like cabbage, peas, chopped carrots or even broccoli.

At first, you need to roast the wheat flour in butter till it becomes light brown. Add some water to it and stir and simmer. After some time, add the blanched veggies and stir cook them in broth for a while. This can be served hot with fermented soybeans.

Source 

Sending this post to Shhhhh cooking secretly challenge

This month my partner is Aruna Panangipally who blog at http://aahaaramonline.com/

Aruna gave me two ingredients millet flour and greens. I have used finger millet or ragi. A low fat and calcium, iron, protein, fiber and mineral rich gluten free flour which is easy to digest.  Thanks Aruna for these delicious and healthy ingredients. Everyone loved the dish. A perfect dish for winter. A very easy and simple yet delicious and healthy dish. 

Recipe


Ragi or finger millet flour – 2 tablespoon

Spinach – 1 cup, cleaned, washed and finely chopped

Cauliflower – 1/2 cup, chopped

Green peas – 1/2 cup, boiled or frozen

Tomato – 1 medium, chopped

Cilantro or coriander leaves – handful, chopped

Ghee/clarified butter or butter or oil – 1 tablespoon

Little oil to saute the vegetables

Black pepper powder – 1 teaspoon

Salt to taste

Herbs of your choice

Method


Heat little oil in a nonstick pan. Add all the vegetables. Cook on low flame. Stir occasionally. Cook till the vegetables becomes tender.

Remove from heat and keep aside.

Heat ghee/clarified butter or butter in a pan. Add finger millet flour or ragi atta.

Fry till you get nice roasted fragrance.

Dissolve the roasted flour in little water. Stir well and make it lump free.

Add 1 cup water and mix well. Let it boil.

Add all the sauted vegetables.

Add salt and pepper. You can add any herbs of your choice.

Mix well and cook till it becomes thick. You can add more water if you like it little runny. I love it thick.

Cook till you get your desired consistency.

Remove from heat. Taste and adjust the seasoning. Add more black pepper powder if required.

Serve hot in breakfast with toasted bread or enjoy a bowlful of this healthy and delicious zan.
Notes – 

1. You can add origano or soya sauce if you like. 

2. You can use broccoli or any vegetables of your choice. 

3. Before serving you can add grated cheese over it. 

4. You can use any flour instead of ragi or finger millet. 

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Oats With Poppy Seeds And Mustard 

Oats with poppy seeds and mustard.

Do you like oats for your breakfast? And bored with regular overnight oats or oats porridge?

This time try this healthy oats in a delicious and different way. Make it with poppy seeds and mustard. A delicious way to enjoy healthy oats. You can get many more oats recipes here.

Oats Are Incredibly Nutritious.

Oats are among the healthiest grains on earth.

They’re a gluten-free whole grain and a great source of important vitamins, minerals, fiber and antioxidants.

Studies show that oats and oatmeal have many health benefits.

These include weight loss, lower blood sugar levels and a reduced risk of heart disease.

Whole Oats Are Rich in Antioxidants, Including Avenanthramides. …

Oats Contain a Powerful Soluble Fiber Called Beta-Glucan. …

They Can Lower Cholesterol Levels and Protect LDL Cholesterol From Damage.

Source

Recipe is very easy. I have tried oats with some special spices of Bengal. And everyone loved the taste.

Recipe

Oats  – 1 cup
Poppy seeds  – 2 tablespoon
Green chillies – 2
Mustard powder  – 1 teaspoon
Salt to taste
Turmeric powder – 1/2 teaspoon
Red chilli powder – 1/4 teaspoon
Dry red chilli – 1
Mustard oil – 2 tablespoons
Water – 1 and 1/4 cup

Method

Soak poppy seeds in hot water or microwave with little water for 1 minute on high power.

Let it cool and grind with green chillies. Make a smooth paste.

Soak mustard powder in 2 tablespoons water and keep aside.

Heat oil in a nonstick pan. When the oil reached smoking point fry the dry red chilli. Remove from oil and keep it aside.

Now in same oil add poppy seeds and green chilli paste.

Saute and add salt, turmeric powder and red chilli powder. Stir continuously. Saute till the mixture dried up and leaves the sides.

Add soaked mustard powder, oats and water. Mix well and cook until the mixture dried up completely. You can also add chopped cilantro or coriander leaves if you like.

Switch off the flame.

Garnish with fried red chilli, coriander leaves and green chilli.

Serve hot.

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Spinach Raita Or Palak Raita 


Spinach raita or palak raita.

A very easy yet delicious side dish. Goes well with stuffed paratha, biryani or pulao.
This raita is made of curd, spinach and some spices. 

You can get one more raita recipe here

Curd is an excellent source of protein and has very high levels of calcium so it prevent osteoporosis and also helps to strengthen the bones and teeth.

Curd is very good for digestive system too. 

I remember that I encouraged my son to eat spinach by giving the example of Popeye 😂

No mere vegetable ever gained the fame that spinach did in the 1960s through the cartoon character Popeye. Often in vain, parents encouraged their children to eat their spinach so they would grow up to be big and strong.

There’s actually some truth to that…

Health Benefits of Spinach

Low in fat and even lower in cholesterol, spinach is high in niacin and zinc, as well as protein, fiber, vitamins A, C, E and K, thiamin, vitamin B6, folate, calcium, iron, magnesium, phosphorus, potassium, copper, and manganese. In other word, it’s loaded with good things for every part of your body!
Abundant flavonoids in spinach act as antioxidants to keep cholesterol from oxidizing and protect your body from free radicals, particularly in the colon. The folate in spinach is good for your healthy cardiovascular system, and magnesium helps lower high blood pressure. Studies also have shown that spinach helps maintain your vigorous brain function, memory and mental clarity.

Source 

Got the recipe idea from my daughter Suchismita who blog at https://theretrospectiveprocrastinator.wordpress.com.

Its her favourite raita.

Our this week’s #Foodiemondaybloghop theme is #leafygreen.

My contribution is this easy yet delicious spinach raita.

Yes no fuss simple and super easy but yummy dish. 


Recipe 


Spinach or palak – 1&1/2 cup, roughly chopped

Curd – 1 cup

Rock salt to taste

Black pepper powder – 1/2 teaspoon or to taste

Roasted cumin powder – 1/2 teaspoon

Sugar to taste

Oil – 1 teaspoon

Rai or mustard seeds – 1/4 teaspoon

Cumin seeds – 1/4 teaspoon

Dry red chilli – 1


Method 


Wash the spinach well. Chop roughly. Boil or microwave on high power for 4 minutes with 2 tablespoon water.
Immediately rinse the spinach with cold water to retain the colour.

Crush the spinach with your hand or a spoon.
Whisk the curd with rock salt, black pepper powder, sugar and roasted cumin powder. If you don’t have rock salt you can use any salt. 

Add boiled and crushed spinach in it. Mix well.
Heat oil in a pan. Add rai or mustard seeds. When it splutter add cumin seeds and dry red chilli. Let the cumin seeds splutter. Remove from heat.

Pour it over the raita.
Garnish with cilantro.

Serve immediately or keep it in refrigerator and serve chilled. 

Serve with stuffed paratha, puri, biryani or pulao.

Enjoy chilled, delicious and healthy spinach raita.
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Sprouts Sundal 

Sprouts sundal.

Very easy to make yet delicious dish made with mung sprouts.

You can serve this side dish as breakfast or evening snack too. A very nutritious filling and yummy dish.

Sundal is a traditional south Indian dish from Tamil Nadu. A very delicious and nutritious dish.  It can be prepared using different legumes.

 Sweetness of pomegranate seeds and the flavour of lemon makes this sandal super yummy. 

I have shared two more sprouts recipes.

Sprouts and oats cutlets

Sprouts appe 

Sprouts are wonder food due to its high nutritional value. Natural sprouts are good for a healthy body and mind development. It ensures blood purification and strengthens the immune system. In Naturopathy, sprouts are termed as medicine because of its preserving and promoting health aspects. Sprouts are associated with amazing health benefits of sprouting.

Sprouts are known as health Rejuvenator and mood fresher. Sprouts are rich in fibre, protein, minerals, vitamins and enzymes, that’s why, they are known as miracle food.

Source

I have made it without onion garlic but you can add onion garlic if you like. Read notes for onion garlic method. 

Recipe 


Mung sprouts – 1 heaped cup 

Curry leaves – 10 – 12

Cumin seeds – 1/2 teaspoon

Mustard seeds or rai – 1/4 teaspoon

Dry red chilli – 1

Asafoetida or hing – a small pinch 

Green chilli – 1 chopped

Ginger – 1/2 inch piece, grated

Salt to taste

Cumin powder – 1/2 teaspoon

Red chilli powder – 1/2 teaspoon, optional 

Turmeric powder – 1/4 teaspoon

Oil – 1 tablespoon

Fresh coconut – 1/3 cup, grated 

Lemon juice – 1 teaspoon

Pomegranate seeds and grated coconut to garnish 

Method 


Wash and soak the green mung beans overnight.

Next day drain the water completely. Beans should be moist.

Cover the bowl and keep aside for one day. Next day you will get sprouted beans. If you want longer sprouts keep it for one more day.

Wash the sprouts well. You can boil or steam the sprouts. I like the crunch so I didn’t.

Heat oil in a nonstick pan. Add mustard seeds or rai. Then add cumin seeds. Let them splutter.

Add grated ginger and green chilli. Saute for one minute.

Add curry leaves, dry red chilli and asafoetida or hing. And then add the sprouts.

Add salt, cumin powder, turmeric powder and red chilli powder. Mix well.

Saute for 5 – 6 minutes on low medium heat.

Remove from heat. Add grated coconut and lemon juice. Mix well.

Taste and adjust the seasoning.

Serve hot as a side dish or enjoy bowlful as a snack. I like it bowlful with little more lemon juice.

Notes –

1. If you want to use onion add sliced one onion with curry leaves.

2. You can also add minced or grated garlic with onion. Fry till onion becomes translucent and then add the sprouts.

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Mirchi Ka Salan Or Chilli Curry 

Mirchi ka salan or chilli curry.

A lip-smacking side dish from Andhra cuisine.

The Andhra cuisine comprises of both mouth-watering vegetarian and non-vegetarian dishes.

This mirchi ka salan or chilli curry is made of big size less hot variety chillies in a spicy gravy. You can get one more chilli recipe here

Posting this recipe for a Facebook group Shhhhh cooking secretly challenge.

In this group all the participating bloggers were challenged to make a dish with the use of two secret ingredients their partner assigns them with.

This month I have been paired with Shobha Keshwani for Andhra cuisine theme. And the two ingredients are mirchi/chilli and til/sesame.

Shobha is a very talented blogger who blog at http://www.shobhasfoodmazaa.com/?m=1

Check out delicious recipes on her blog. Thanks a lot Shobha for the advice and these wonderful ingredients.

I am very happy to share this because its first recipe from Andhra cuisine in my blog.
Mirchi ka salan generally served with Haydrabadi biryani. I have made veg pulao with this delicious curry. I will share this veg pulao recipe later.

I have made this mirchi ka salan according to my taste. Added little sugar and a small tomato in it. But you can omit sugar and tomato if you like. Tomato and red chilli powder gives a nice colour to the gravy.



Recipe 


Big size green chilli – 6-8

Onion – 1

Garlic – 3 cloves

Ginger – 1/2 inch piece

Peanut – 1/4 cup

Desiccated coconut – 1/4 cup

Seasam seed – 1 heaped tablespoon

Tomato – 1 small, chopped

Cumin seeds – 1/2 teaspoon

Nigella seeds – 1/2 teaspoon

Mustard seeds – 1/2 teaspoon

Salt to taste

Red chilli powder – 1 teaspoon

Garam masala powder – 1/4 teaspoon

Tamarind – 1 tablespoon

Sugar – 1/4 teaspoon

Oil – 3 – 4 tablespoon



Method 
Soak the tamarind in 1/4 cup hot water.

Wash the chillies. Pat dry and remove the stem. Slit vertically and remove the seeds. Chillies should be intact. Don’t cut fully. Keep aside.

Dry roast the peanut and let it cool. Peel and grind in a grinder.

Dry roast sesame seeds and dessicated coconut separately till becomes light brown.

Heat 2 tablespoon oil in a pan. Fry sliced onion. When the onion becomes translucent add chopped garlic. Fry till the onion becomes brown.

Add tomato and ginger. Saute till the tomato becomes mushy and oil leaves the sides.

Add ground peanut, sesame seeds and dessicated coconut. Saute for 1 minute.

Let the mixture cool down. Grind the mixture with turmeric powder, red chilli powder and garam masala powder. I have used kashmiri red chilli powder, its not hot but if you are using red chilli powder add as per your spice tolerance.

Make a smooth paste.

Heat remaining oil in a pan. Fry the chillies till light brown. Cover the pan while frying to avoid spluttering.

When the chillies changes it’s colour, remove from oil and place on a paper towel.

In the same oil add cumin seeds, mustard seeds and nigella seeds. Let them splutter. Add curry leaves. Now add the ground spices and saute for 1-2 minutes.

Add water, salt, sugar and tamarind pulp. Add water as require to make a thick curry.

When it starts to rolling boil add fried chillies. Stir and cover. Cook on low heat for 10 – 15 minutes. Check in between.

Remove the cover. Taste and adjust the salt. The gravy should be thick. If its runny boil for some more time or add more water if require.

Garnish with chopped cilantro and tomato.

Serve hot with biryani, pulao, jeera rice or any bread, paratha or naan.
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