Sunday, January 13, 2008

Kerala Stlye Dal - Palak (Dal & Spinach in a coconut base)

Nutritional Value: Spinach is a rich source of iron. In reality, a 60 gram serving of boiled spinach contains around 1.9 mg of iron (slightly more when eaten raw).
Spinach also has a large nutritional value, especially when fresh, steamed, or quickly boiled. It is a rich source of vitamin A, vitamin C, vitamin E, vitamin K, magnesium, and several vital antioxidants. Recently, opioid peptides called rubiscolins have also been found in spinach. It is a source of folic acid (Vitamin B9), and this vitamin was first purified from spinach. To benefit from the folate in spinach, it is better to steam it than to boil it. Boiling spinach for four minutes can halve the level of folate.

1/2 cup moong dal
1/2 cup chopped palak (spinach)

1/2 tsp turmeric powder

1/2 cup grated coconut
2-3 green chillies

1/2 tsp jeera (cumin seeds)

salt to taste

1 tsp oil

1/2 tsp mustard

3-4 dry red chillies

a few curry leaves


Cook dal & chopped spinach together with turmeric powder in a pressure cooker.

Grind together grated coconut, green chillies & jeera to a fine paste. Add this to the cooked dal & spinach. Add some water & bring to a boil. Cook on simmer for a few minutes. Add salt to taste. Stir well & turn off heat.

To season heat 1 tsp oil in a pan. Add mustard & wait for it to crackle. Add the remaining ingredients for seasoning & turn off heat. Add this to the gravy.

Serve hot with rice.

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