Palak Chana Dal

Ingredients

• 1 cup chana dal (split chickpeas), soaked 1 hour, 8.6 mg iron per 100g raw (IFCT 2017, Food Code B001, Cereals/Pulses Table, Mineral & Trace Elements Table)
• 2 large bunches palak (spinach), roughly chopped, 1.14 mg iron per 100g fresh (IFCT 2017, Food Code C034, Green Leafy Vegetables Table)
• 2 medium tomatoes, finely chopped
• 1 large onion, finely chopped
• 4 cloves garlic, minced
• 1 tsp cumin seeds
• 1 tsp turmeric powder | 1 tsp coriander powder | 1/2 tsp red chilli powder
• 1 tbsp ghee or mustard oil
• Salt to taste
• Juice of 1 lemon, Vitamin C enhancer; boosts non-haem iron absorption
• Fresh coriander leaves for garnish

Method

1. 1. Pressure cook soaked chana dal with 2.5 cups water, 1/2 tsp turmeric and salt for 3 whistles (or simmer 25 min until soft but not mushy). Set aside.
2. 2. Heat ghee in a heavy-bottomed kadhai. Add cumin seeds and let them splutter for 30 seconds.
3. 3. Add chopped onions. Saute on medium heat for 7–8 minutes until golden brown.
4. 4. Add garlic and ginger. Cook for 2 minutes until raw aroma disappears.
5. 5. Add tomatoes with remaining turmeric, coriander powder, and chilli powder. Cook 8–10 minutes until tomatoes break down and oil separates.
6. 6. Add roughly chopped spinach in 2 batches. Saute 3–4 minutes per batch until wilted. Do not overcook, preserves iron content.
7. 7. Add cooked chana dal. Mix gently. Adjust water to desired consistency. Simmer 5 minutes on low heat.
8. 8. Finish with lemon juice off the heat. Garnish with coriander leaves.
9. 9. Serve hot with whole wheat roti or brown rice.