Low Calorie Dal Hariyali / Spinach and Chana Dal Recipe

low calorie dal hariyali
low calorie dal hariyali

Yields4 ServingsDifficultyIntermediate
Prep Time15 minsCook Time25 minsTotal Time40 mins


CategoryDiabetic, Dinners, Heart-Healthy Recipes, Low Calorie, Low Carb Recipes, Low Cholesterol Recipes, Low Fat, Lunch, Main Dishes, Vegetarian, Weight-Loss Recipes



Low Calorie Dal Hariyali / Spinach and Chana Dal Recipe


  • 1/2 cup chana dal (split bengal gram), washed and drained
  • 3/4 cup spinach puree
  • 1 tsp oil
  • 1/4 cup low fat milk
  • 1/2 tsp cumin seeds (jeera)
  • 1/8 tsp asafoetida (hing)
  • 1/2 tsp dried fenugreek seeds (kasuri methi)
  • 1 tsp green chilli finely chopped
  • 3/4 cup onion finely chopped
  • 1 tsp ginger-garlic paste
  • 1/2 tsp garam masala
  • 1 tsp coriander powder
  • salt to taste

How to prepare

  1. Add 1 1/2 cup of water and chana dal in a pressure cook and cook until 4 whistles till the chana dal is cooked. Open the lid and drain the water and keep dal aside.
  2. Heat some oil in the pan and cumin seeds and let them crackle. Now add asafoetida, dried fenugreek leaves,green chilli, onion, ginger-garlic paste and cook on a medium flame for 2 minutes.
  3. Add coriander powder, garam masala and salt, mix well and cook for 1 minute and keep stirring the mix.
  4. Add 1//2 water, milk and spinach puree, mix and stir well and cook for 5 minutes on medium flame.
  5. Add the cooked dal in the pan, mix well and cook for 5 minutes.
  6. Dal is ready to be served hot.

Important: Make the spinach puree in a blender as it gives a unique texture to dal.

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