Name: Iron and Protein Rich Special Dal Fry recipe by Amrita Roy at BetterButter
Prep time: 10 min
Cook time: 50 min
Total time: 60 min
Yield: 2
Ingredients: Tuvar Dal - 2/3 cup; Yellow Moong Dal - 1/2 cup; Spinach Leaves - chopped, 1 cup packed; Egg - 1; Cumin Seeds - 1 teaspoon; Turmeric Powder - 1 teaspoon; Cumin Powder - 11/2 teaspoon; Coriander Powder - 1 teaspoon; Garlic - 3 to 4 pods, chopped; Ginger - 1 inch, chopped; Onion - 1, sliced; Red Chilli Powder - 1/2 teaspoon; Salt to taste; Green Chilli - 1 , chopped (Optional); Tomato - 1 small, chopped; Refined Oil - 21/2 tablespoon

ABOUT Iron and Protein Rich Special Dal Fry RECIPE

Iron and Protein Rich Special Dal Fry is a very tasty side dish which can be paired with either rice or roti. This is a very nutritious dish especially for pregnant women. It contains Toor or Tuvar dal which contains folic acid and good for women during pregnancy. The dish also has moong dal which is rich in protein. It has palal/spinach leaves which is rich in iron and protein. The dish has egg too which provides lots of vitamins and minerals required during pregnancy. Apart from the nutritional benefit, this recipe calls for less oil and spices which is significant during pregnancy.

Ingredients Serving: 2

Tuvar Dal - 2/3 cup
Yellow Moong Dal - 1/2 cup
Spinach Leaves - chopped, 1 cup packed
Egg - 1
Cumin Seeds - 1 teaspoon
Turmeric Powder - 1 teaspoon
Cumin Powder - 11/2 teaspoon
Coriander Powder - 1 teaspoon
Garlic - 3 to 4 pods, chopped
Ginger - 1 inch, chopped
Onion - 1, sliced
Red Chilli Powder - 1/2 teaspoon
Salt to taste
Green Chilli - 1 , chopped (Optional)
Tomato - 1 small, chopped
Refined Oil - 21/2 tablespoon

Instructions

Wash and soak both the dals for 10 minutes.
Drain the water and pressure cook both the dals together until they are soft.
Clean and wash palak/spinach leaves and keep aside.
Beat the egg in a bowl with little salt.
Heat 1 tablespoon of oil in a pan and add the egg into it.
Rotate the pan and spread the egg to prepare a thin omelette.
Now slice the omelette in long strips with a width of 1 inch and keep them aside.
Next heat the remaining oil and add cumin seeds in to it.
Once they start crackling add chopped garlics.
After they are slightly golden, add sliced onions and stir till they are translucent in nature.
Next add chopped ginger and tomato and cook till the raw smell of tomato disappears.
Now its time to add dry spices including turmeric powder, cumin powder, coriander powder, red chilli powder and salt to taste.
Mix them very well and when oil starts separating add the boiled dal into it and mix well.
Add 11/2 cup of water and allow to boil for few minutes and adjust salt.
Now add the chopped palak leaves and sliced omelette strips and cover the pan with a lid and simmer for 5 more minutes.
You can add chopped green chilli at this time.
Finally when the consistency of dal becomes little thick switch off the gas and serve hot with roti or rice.

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