A regular green moong dal preparation is made even more nutritious by adding more greens and gourd. This protein and fiber rich dish is extremely satisfying and light on digestion. The combination is full of heart friendly nutrients like potassium, iron and B-complex vitamins. So here is hari bhari dal for hara bhara heart.
Prep time : 10 mins
Cooking time : 30mins
Recommended portion Size : 1 serve.
| Ingredients | 6 serves |
| Green moong dal | 1 cup,200g |
| Ridge Gourd, (chopped) | 1 medium, 100gms |
| Spinach, (chopped) | 150g, 1 small bunch |
| Coriander leaves (chopped) | 1 cup, 20g |
| Turmeric powder | ½ tsp. |
| Asafoetida powder , hing | A pinch |
| Lime juice | ½ tbsp. |
| Green chili | 1n. |
| Salt | to taste |
| Ginger | ½ inch |
| Oil | 2 tsp. |
Method
Pressure cook the green moong dal in water till soft.
Grind the coriander leaves, chopped ginger and green chili to a coarse paste.
In a pan, heat two teaspoons of oil.
On low heat, add hing. Give a quick stir and then add the ground coriander paste
Cook the paste for 2-3 minutes.
Add the chopped ridge gourd and cook it till it is half done.
Did you know? Though ridge gourd is bland and insipid in taste, it is laden with nutrients like iron, magnesium, vitamin B6, A and C.
Add boiled green moong dal, chopped spinach leaves, turmeric powder and salt.
Mix well together. Add a cup or more of water to adjust the dal’s consistency to your liking.
Simmer till the gourd has softened and the spinach is done.
Once done take it off heat and stir in the squeezed lime juice.
Serve hot.
Nutritive value
| Energy | Protein | CHO | Fats | Na | Dietary |
| ( kcal) | (G) | (G) | (G) | (mg) | fiber(g) |
| 149 | 9.1 | 24.9 | 2.2 | 27 | 6.8 |
