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Hearty Chana Dal with Spinach (A Hug in a Bowl) – vegetarian recipe
Stav Kogan

Hearty Chana Dal with Spinach (A Hug in a Bowl)

A beautiful fusion of North and South Indian flavors, this Hearty Chana Dal with Spinach creates a uniquely aromatic and satisfying dish. It's an endlessly adaptable, wonderfully wholesome, and comforting meal perfect for a quiet dinner or feeding a crowd.
Prep Time 20 minutes
Cook Time 1 hour 35 minutes
Total Time 1 hour 55 minutes
Servings: 6 cup
Calories: 350

Ingredients
  

  • A quick note on the spinach: I always opt for fresh. The texture is far superior. Just be sure to dice the stems finely and give the leaves a good chop before you begin.
  • 1½ cups / 300g (10.6 oz) chana dal, washed and drained
  • 5 cups (1200 ml) (1.2 liters) water, for cooking dal
  • ½ teaspoon (2.5 g / 0.09 oz) ground turmeric
  • 1½ teaspoons / 9g (0.32 oz) salt, or to taste
  • 3 tablespoons (45 ml / 1.5 fl oz) ghee, or a neutral oil like peanut or olive
  • ⅛ teaspoon ground asafetida (hing)
  • ½ teaspoon (2.5 g / 0.09 oz) whole brown mustard seeds
  • ½ teaspoon (2.5 g / 0.09 oz) whole cumin seeds
  • 1–2 dried hot red chilies
  • 7–8 fresh curry leaves
  • 1 large onion, about 8 oz / 225g, chopped
  • 2 cloves garlic, finely chopped
  • 1½ teaspoons / 7g (0.25 oz) fresh ginger, peeled and finely grated
  • 2 large tomatoes, about 10 oz / 280g, peeled and chopped
  • 5–6 oz (150-170 g) fresh spinach, well-washed and chopped
  • ½ cup (120 ml / 4.1 fl oz) water, for the spinach mixture
  • ¼–½ teaspoon red chili powder, optional
  • Freshly ground black pepper, to taste
  • Feel free to swap the chana dal with toovar (arhar) dal or yellow moong dal; just adjust the cooking time as they cook faster.
  • For a creamier texture, use an immersion blender to briefly pulse the cooked dal a few times before adding the spinach mixture.

Method
 

  1. Cook the Dal: In a medium pan, combine the washed chana dal and 5 cups (1200 ml) of water.
  2. Bring to a boil, skimming off any foam that rises to the surface.
  3. Stir in the turmeric, partially cover the pan, reduce the heat to low, and let it simmer gently for about 1 hour and 15 minutes, or until the dal is tender.
  4. Once cooked, stir in the salt.
  5. Start the Tadka: While the dal is cooking, heat the ghee or oil in a separate frying pan over medium-high heat.
  6. Once hot, add the asafetida. A second later, add the mustard seeds.
  7. When the seeds begin to pop, add the cumin seeds, dried red chilies, and curry leaves.
  8. Stir for a few seconds until the chilies darken and the leaves are fragrant.
  9. Sauté the Aromatics: Add the chopped onion to the pan and sauté for 7–10 minutes, until it begins to turn golden brown at the edges.
  10. Stir in the chopped garlic and grated ginger and cook for another 1–2 minutes until aromatic.
  11. Build the Masala: Add the chopped tomatoes to the pan.
  12. Cook for 5–6 minutes, using the back of your spoon to mash them down as they soften into a thick sauce.
  13. Add the chopped spinach and the remaining ½ cup of water.
  14. Stir, bring to a simmer, then cover and cook for 10–12 minutes until the spinach is completely wilted and tender.
  15. Combine and Serve: Pour the entire spinach and tomato mixture into the pan with the cooked dal.
  16. Stir everything together well.
  17. Taste and adjust the seasoning, adding the optional chili powder for more heat and a generous grinding of black pepper. If the dal seems too thick, stir in a splash of hot water until it reaches your desired consistency.
  18. Serve hot.
  19. Don't skip the asafetida (hing)! It adds a unique savory, umami-like flavor and is traditionally used to aid in the digestion of lentils.

Nutrition

Calories: 350kcalCarbohydrates: 45gProtein: 18gFat: 12g

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