Green Gram- spinach-raw mango dal
Green gram-spinach-raw mango daal, palak moong dal,mango palak moong dal recipe, summer special recipe, healthy and nutritious Indian dals
Summer is the time when the vegetable produce dips, and is also the time to rejoice as mangoes appear compensating the loss. Its also the time, when we should be cautious in what we eat and drink, taking care to fuel our body with food which has a cooling effect . Before the era of perinnieal availability of seasonal foods, lentils and pulses were the mainstay of summer food. These protein packed powerfoods, store well, are filling and provide wholesome nutrition. Inspired from a fitness group on facebook, I will be exploring a variety of lentils and pulses this summer. Starting with our humble moong dal /green gram. A very versatile lentil which fits in any dish be it a rice dish or a dal or a cooling salad.
Palak dal is the most common dal next to sambar at home. Come summers, the tamarind gets replaced by green mangoes in most of the preperations, adding an amazing flavor. The palak dal however is made with the regular toor daal/tuwar daal (split red gram) . The combination of green leafy vegetables and split green gram is a special preparation in odia cuisine. So, taking clues from both the preperations, I decided to give a twist to the oft made palak daal by adding whole soaked green grams. The result was an equally lipsmacking garlicky and beautifully textured healthy dal.
Recipe for Moong dal-palak-green mango dal
- Green Gram/Moong daal– 1 cup (soaked overnight , or atleast 4 to 6 hours)
- Green mango – 1 (medium sized)
- Spinach (palak)- 4 to 6 cups (washed and chopped ),you can use any other available greens
- Garlic- 4 to 6 pods (optional, but gives a lovely flavour to dal)
- Onions (finely chopped)- 1 medium
- Grated fresh coconut- 3 to 4 heaped tablespoons
- Refined oil- 3 to 4 tablespoons
- Mustard seeds (rai)- 1 teaspoon
- Cumin seeds ( jeera)- 1 teaspoon
- Turmeric- ½ teaspoon
- Fenugreek seeds (methi seeds)- ¼ teaspoon
- Curry leaves- 10 – 15
- Green chillies (finely chopped)- 1 to 2 (according to preference)
- In a pressure cooker, add soaked green gram, peeled and chopped mango pieces, adequate water, 1 teaspoon salt. Pressure cook for 2 to 3 whistles ( or less if the lentils are well soaked), switch off after 5 minutes.
- In athick bottomed pan, add oil, mustard seeds, once they splutter add cumin, fenugreek, turmeric, green chillies,curry leaves, crushed garlic pods one by one. Sauté for few minutes.
- Add chopped onion, fry till they are light brown in colour.
- Add the washed and chopped spinach, add salt and mix well. Fry intermittently for few minutes, closing the pan with a lid in between.
- Pick out the cooked mango pieces from the pressure cooker, mash and add to the cooking spinach. Mix well.
- Add all the residual water from cooked moong into the pan.
- Mash cooked green gram with the back of the spatula, you can mash half of the quantity and remaining half keep as it is, to add texture tot he dal.
- Add the cooked green gram to the pan with spinach , mix well.
- Add a generous amount of grated coconut, check for salt and adjust accordingly.
- Give a roaring boil and switch off the flame.
- The dal goes amazingly well with roti or rice. Served best with the sun dried and fried chillies.