A simple spinach dal cooked in a coconut and cumin seed paste and tempered in sesame oil is definitely a healthy food that should be incorporated in our diet.
🌱 I used Mulai Keerai (Green Amaranth leaves), you can use any greens of your choice. Greens (Spinach) in general are good for heart. They:
👉 have abundance of vitamins, minerals and anti-oxidants.
👉 are a great source of Vitamin K, which protects our arteries and promotes proper blood clotting.
💪 Tur dal is a rich source of Carbohydrates, protein and fibre. It is also an incredible source of folic acid. Do you know that Tur dal is devoid of saturated fats, so it makes a great choice of proteins for those with heart problems?
🝆 I use Sesame Oil in my cooking extensively. Seame Oil helps to reduce the LDL cholesterol and triglycerides, which play a role in protecting your heart.
So how about a combination of these two heart-healthy super food made into a delicious dal !
Ingredients:
Any greens 1 bunch
Tur dal 1/2 cup
Asafoetida
Turmeric Powder a pinch
Salt to taste
Sesame oil
To grind:
Coconut 1 or 2 tsp
Cumin Seeds 1 tsp
Red Chilli 1
To temper:
Mustard Seeds 1 tsp
Cumin Seeds 1 tsp
Red Chilli 1
Curry Leaves few
Method:
Wash the spinach thoroughly.
In a mixer jar, grind coconut, cumin seeds and red chilli into a fine paste adding water. Keep it aside.
Add turmeric powder and water to the spinach. Cover and cook until the spinach wilts.
Add salt, asafoetida, cooked tur dal. Mash it well.
Add the ground paste (step 2).
Mix well & simmer for 2 minutes. Switch off the flame.
Heat oil in a pan. Once hot, add mustard seeds, cumin seeds and red chilli. Once they splutter add it to the cooked spinach dal.