Sunday, November 19, 2017

Low oil Moong Palak ki Sabji (Split Green Gram and Spinach Curry) Recipe

With Winters, Spinach has also made an entry into my kitchen and I am so happy!

I love this green leafy vegetable that is power packed with nutrients and because of its high iron, potassium, vitamin content and dietary fibre provides our body strength and keeps us healthy.

Today's recipe is a simple low oil Moong Palak ki Sabji (Split Green Gram and Spinach Curry), which is very easy to make, lip smacking delicious and a super food that provides our body needed nutrients without any harmful fats.

Moong Palak ki Sabzi (Split Green Gram and Spinach Curry) Recipe:

Low oil Moong Palak ki Sabji (Split Green Gram and Spinach Curry) Recipe

Ingredients:


1 cup Split Green Gram (Moong Chilka Dal)

4 cups Spinach (Palak) finely cut

2 medium finely chopped tomatoes

1 medium finely chopped onion

1 green chilli finely chopped

1 tbsp ginger-garlic paste

1 tsp Jeera (Cumin)

Salt to taste

Fresh cream for garnishing




Steps to prepare Low Oil Moong Palak ki Sabzi (Split Green Gram and Spinach Curry):


1) Pressure cook the Split Green Gram (Moong Chilka Dal) and chopped spinach with salt to taste in a pressure cooker.





2) Heat an iron vessel (kadai) and add 1/2 tbsp desi ghee. Add cumin (jeera).




P.S: Iron vessel(kadai) is used to impart extra iron content to the dish.


3) Add ginger-garlic paste and green chilli as soon as the cumin starts to crackle. Fry until the paste turns light brown.




4) Add chopped onion and cook until they turn translucent.




5) Add chopped tomatoes to the mixture and cook until the tomatoes turn soft.




6) Add the pressure cooked Split green gram and spinach (Moong chilka and Palak) mixture with 1 cup of water. Cook for 5 minutes on medium flame until all ingredients get mixed well.




Serve piping hot and garnish with fresh cream.


Low oil Moong Palak ki Sabji (Split Green Gram and Spinach Curry) Recipe


Eat it solo or combine it with chappati, rice or paratha.


Enjoy Moong Palak ki Sabji with Beetroot (Chukandar) Laccha Paratha

Nutritional value of the ingredients of this recipe:

  • Spinach (Palak) contains Iron, Potassium, Vitamin A, Vitamin C, Vitamin B-6, Magnesium, Calcium, Dietary Fiber etc.

  • Moong Chilka Dal (Split Green Gram) contains Iron, Protein, Dietary Fiber, Calcium, Potassium, Vitamin C, Vitamin A etc.

  • Tomato contains Vitamin A, Vitamin C, Potassium, Dietary Fiber, antioxidant Lycopene etc.

  • Onion contains Dietary Fiber, Vitamin B6, Folate, Potassium and Manganese, and a very good source of Vitamin C.


The above recipe uses little oil, is low in cholesterol and saturated fat and is rich in nutrients like Protein, Iron, Vitamins, dietary fiber etc. 

A healthy recipe suited to everyone, it is a complete meal and provides all needed nutrients to our body. 

I hope you enjoy preparing and eating this recipe. Share your thoughts with me. Happy cooking!

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I am participating in The Iron Chef contest and the above post is my entry to it. #livogenironchef

The Iron Chef contest is an initiative by Livogen to spread the awareness, about the importance of iron in the diet and crowd-sourced iron rich recipes. Simple lifestyle and dietary changes can help one go a long way in fighting Iron Deficiency. Participate in this contest and submit your entry by clicking below link

http://www.livogen.in/iron-chef 


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