# Telangana Palak Dal ## Description A hearty and nutritious spinach lentil curry from Telangana, this traditional dish combines protein-rich yellow lentils with iron-packed spinach, tempered with aromatic spices. This comforting dal is a staple in Telangana households, known for its earthy flavors and wholesome nutrition. The unique blend of tamarind and jaggery gives it the characteristic sweet-tangy taste that defines Telangana cuisine. ## Quick Facts - Calories: 245 per serving - Prep Time: 20 minutes - Cook Time: 35 minutes - Total Time: 55 minutes - Servings: 5 - Difficulty: medium - Cuisine: Telangana - Health Score: 8.5/10 ## Nutrition Per Serving - Calories: 245 - Protein: 13g - Carbohydrates: 38g - Fat: 7g - Fiber: 9g - Sugar: 6g - Sodium: 420mg ## Dietary Information This recipe is: Vegetarian, Gluten-Free, Nut-Free ## Ingredients (5 servings) - 1.5 cups toor dal (split pigeon peas) (washed and soaked for 15 minutes) - 3 cups fresh spinach (chopped, stems removed) - 1 medium onion (finely chopped) - 2 medium tomatoes (finely chopped) - 6 pieces garlic cloves (minced) - 3 pieces green chilies (slit lengthwise) - 1 tablespoon tamarind paste - 1 teaspoon jaggery (grated) - 0.75 teaspoon turmeric powder - 1 teaspoon red chili powder (adjust to taste) - 1.5 teaspoons coriander powder - 1 teaspoon mustard seeds - 1 teaspoon cumin seeds - 2 pieces dried red chilies (broken) - 10 leaves curry leaves (fresh) - 2 tablespoons vegetable oil - 1 tablespoon ghee (for tempering) - 1.5 teaspoons salt (or to taste) - 4 cups water (for cooking dal) - 0.25 cup fresh coriander leaves (chopped, for garnish) ## Instructions 1. Rinse the toor dal thoroughly and soak in water for 15 minutes. Drain and add to a pressure cooker with 3 cups of water, turmeric powder, and 1/2 teaspoon salt. 2. Pressure cook the dal for 4 whistles on medium heat. Once pressure releases naturally, mash the dal lightly with a ladle until smooth and creamy. Set aside. 3. Heat oil in a heavy-bottomed pan over medium heat. Add mustard seeds and let them splutter. Add cumin seeds, dried red chilies, and curry leaves. Sauté for 30 seconds. 4. Add minced garlic and sauté until fragrant, about 1 minute. Add chopped onions and green chilies, cook until onions turn golden brown. 5. Add chopped tomatoes and cook until they break down and become mushy. Add red chili powder and coriander powder, mix well and cook for another minute. 6. Add the chopped spinach and stir well. Cover and cook until spinach wilts completely, stirring occasionally. 7. Pour in the cooked dal and mix thoroughly. Add remaining water to achieve desired consistency. Bring to a gentle boil. 8. Add tamarind paste, jaggery, and remaining salt. Simmer on low heat for 5-7 minutes, allowing flavors to meld together. 9. In a small pan, heat ghee and add a pinch of red chili powder. Pour this tempering over the dal. Garnish with fresh coriander leaves and serve hot. ## Tags telangana-cuisine, spinach-dal, vegetarian, protein-rich, iron-rich, comfort-food, traditional, healthy, gluten-free ## Source Recipe by: CalorieGram AI ## Machine-Readable Data ### Recipe Metadata ```json { "id": "c4092f51-7eea-4913-a39e-ec7eb619d136", "youtube_id": null, "title": "Telangana Palak Dal", "cuisine_type": "Telangana", "meal_type": [ "main-course" ], "difficulty_level": "medium", "servings": 5, "prep_time_minutes": 20, "cook_time_minutes": 35, "total_time_minutes": 55, "health_score": 8.5, "created_at": "2025-06-24T08:00:03.000Z", "updated_at": "2025-06-24T08:00:03.000Z" } ``` ### Ingredients Data ```json { "servings": 5, "ingredients": [ { "name": "toor dal (split pigeon peas)", "amount": 1.5, "unit": "cups", "notes": "washed and soaked for 15 minutes" }, { "name": "fresh spinach", "amount": 3, "unit": "cups", "notes": "chopped, stems removed" }, { "name": "onion", "amount": 1, "unit": "medium", "notes": "finely chopped" }, { "name": "tomatoes", "amount": 2, "unit": "medium", "notes": "finely chopped" }, { "name": "garlic cloves", "amount": 6, "unit": "pieces", "notes": "minced" }, { "name": "green chilies", "amount": 3, "unit": "pieces", "notes": "slit lengthwise" }, { "name": "tamarind paste", "amount": 1, "unit": "tablespoon", "notes": null }, { "name": "jaggery", "amount": 1, "unit": "teaspoon", "notes": "grated" }, { "name": "turmeric powder", "amount": 0.75, "unit": "teaspoon", "notes": null }, { "name": "red chili powder", "amount": 1, "unit": "teaspoon", "notes": "adjust to taste" }, { "name": "coriander powder", "amount": 1.5, "unit": "teaspoons", "notes": null }, { "name": "mustard seeds", "amount": 1, "unit": "teaspoon", "notes": null }, { "name": "cumin seeds", "amount": 1, "unit": "teaspoon", "notes": null }, { "name": "dried red chilies", "amount": 2, "unit": "pieces", "notes": "broken" }, { "name": "curry leaves", "amount": 10, "unit": "leaves", "notes": "fresh" }, { "name": "vegetable oil", "amount": 2, "unit": "tablespoons", "notes": null }, { "name": "ghee", "amount": 1, "unit": "tablespoon", "notes": "for tempering" }, { "name": "salt", "amount": 1.5, "unit": "teaspoons", "notes": "or to taste" }, { "name": "water", "amount": 4, "unit": "cups", "notes": "for cooking dal" }, { "name": "fresh coriander leaves", "amount": 0.25, "unit": "cup", "notes": "chopped, for garnish" } ] } ``` ### Nutrition Data (per serving) ```json { "calories": 245, "macros": { "protein_g": 13, "carbs_g": 38, "fat_g": 7, "fiber_g": 9, "sugar_g": 6, "sodium_mg": 420 }, "dietary_tags": { "vegan": false, "vegetarian": true, "gluten_free": true, "dairy_free": false, "nut_free": true } } ``` --- This recipe is from CalorieGram Recipes - Your AI-powered healthy recipe discovery platform. 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