A Perfect Blend of Greens & Lentils – Palak Chana Dal Ki Sabzi
Palak Chana Dal Ki Sabzi is a comforting and wholesome dish that combines protein-rich chana dal with the goodness of spinach. This simple yet delicious preparation is packed with flavors, making it a perfect addition to any meal. Whether paired with roti, paratha, or rice, this dish offers a delightful balance of taste and health. The mild spices and creamy texture of the dal blend beautifully with the slight bitterness of spinach, creating a dish that is both satisfying and nourishing.
Despite being highly nutritious, many people tend to avoid the green leafy vegetables like spinach due to their slightly bitter taste and soft texture when cooked. Similarly, lentils like chana dal are often overlooked because they take much longer to cook and are perceived as bland when they not prepared with the right spices. However, when cooked with the right ingredients and flavors, both spinach and chana dal can transform into a delectable dish that even the pickiest eaters will enjoy.
Nutritional Benefits of Palak Chana Dal Ki Sabzi
Spinach is a powerhouse of nutrients, loaded with iron, calcium, vitamins A, C, and K, as well as antioxidants. It helps boost immunity, improves digestion, and promotes healthy skin. Regular consumption of spinach supports heart health and bone strength, making it an excellent ingredient to include in everyday meals.
Chana dal (Bengal gram split) is a great source of plant-based protein, fibre, and essential minerals like potassium, zinc, and folate. It aids digestion, helps regulate blood sugar levels, and keeps you full for a longer time, making it ideal for weight management. When combined with spinach, it creates a balanced meal that provides energy, supports muscle growth, and enhances overall health.
How to Prepare Palak Chana Dal Ki Sabzi
Start by cooking the chana dal. In a pressure cooker, add 1 cup of soaked Bengal gram split (chana dal) along with 3/4 cup of water, 2 finely chopped tomatoes, 2 finely chopped garlic cloves, some chopped ginger, 1/2 teaspoon turmeric powder, and salt as per taste. Mix everything well and pressure cook on medium heat for two whistles. This softens the dal while allowing the flavors to blend.
In a separate pan, heat 1 teaspoon of oil and add 2-3 bay leaves, 1 teaspoon cumin seeds, 2 dry red chilies, and 1 chopped green chili. Sauté it for a few seconds before adding finely chopped ginger and 1 medium-sized chopped onion. Sprinkle some salt and a pinch of asafoetida (hing) and cook until the onions turn golden brown. Add a pinch of turmeric powder, red chili powder (as per taste), and 1 teaspoon coriander powder. Now, add a bunch of finely chopped spinach and cook for about 2 minutes before mixing in the cooked dal. Let everything simmer for 5-10 minutes on medium heat, allowing the flavors to blend perfectly.
For an aromatic finishing touch, prepare a tempering (tadka). In a small pan, heat 1 teaspoon of ghee and add 2 finely chopped garlic cloves. Sauté until golden brown, then add 1 dry red chili and 1/2 teaspoon red chili powder. Turn off the heat and pour this tempering over the prepared dal. Mix gently and serve hot with paratha, roti, or steamed rice.
Conclusion
Palak Chana Dal Ki Sabzi is a perfect example of how simple ingredients can create a flavorful and nutrient-dense dish. It offers a delicious way to include greens and lentils in your diet while ensuring a comforting and satisfying meal. Easy to prepare and packed with essential nutrients, this dish is a must-try for anyone looking for a healthy yet tasty addition to their menu.
