Call us now
9699 5333

With coming of Autumn, people find themselves craving warm nurturing foods that are easy to prepare and boost their systems. This is one of my personal favourites, spinach toor dhal, or spinach lentil soup. It’s the perfect recipe for the season because it is delicious and contains many ingredients that support your system. It is suitable for both vegetarians and vegans.

There are many available lentils on the market, and if you are not familiar with the world of lentils they all seem to be the same. That said, each variety of lentil has its own unique taste, texture and flavour. Toor dhal (or split pigeon peas) is my favourite variety of lentil (although you can use other types in most recipes).  It has a rich flavour, smooth texture and minimal after taste. Toor dhal is a rich source of protein and is considered both a lentil and a vegetable. It is low in fat and cholesterol, a good source of  folic acid, fibre, and carbohydrates.  

Spinach is also an absolutely essential food.  It is rich in antioxidants and It is also a good source of dietary fibre. If you want to be creative with this preparation you can also add other vegetables to this mix, like zucchini, but this is optional.  Zucchini in rich in vitamin C, and contributes to overall respiratory health. These vegetables can be cooked separately and added at the end.

The tadka for this dhal is what is added to the dhal once it has been cooked. Tadka can essentially be translated as the seasoning for the lentils. This is made with sautéed chopped onions, garlic, and spices. This recipe uses turmeric, asafoetida, cumin powder and chilli powder.  Within the realm of kitchen medicine, turmeric is king. It is said to be anti-inflammatory and can be used both internally and topically. Asafoetida makes lentils easier to digest, and reduces flatulence. Cumin aids in digestion.  Onion, ginger, and garlic also aid in digestion. This trio of vegetables also improve health.  Mustard seeds are an aromatic spice rich in calcium, magnesium and phosphorous and they also boost your  system, and contribute to overall health.

The dhal can be cooked with a pressure cooker or, if soaked for six to eight hours it can be cooked on the stove.  I prefer the later method as pressure cookers are sometimes cumbersome to use, but make the cooking time faster.

Enjoy this healthy and delicious Spinach Toor Dhal

Print Recipe
Spinach Toor Dhal with Zucchini
Spinach Toor Dhal with Zucchini
Cook Time 45-60 minutes
Servings
people
Ingredients
Cook Time 45-60 minutes
Servings
people
Ingredients
Spinach Toor Dhal with Zucchini
Instructions
  1. Note: Adjust quantity of spices according to taste. You can also substitute paprika for chilli powder if you do not like hot food.
  2. Wash and rinse dhal. Soak for 4-6 hours. Before cooking wash and rinse again.
  3. Cook dhal for about forty minutes on stove or until cooked. Add salt to taste. Add asafoetida and turmeric while dhal is cooking. Alternatively, cook in pressure cooker.
  4. Heat oil until hot. Add mustard seeds and wait for them to sputter. Sauté onions, garlic, and ginger until golden brown. Add chilli powder and cumin powder to sauté. Continue to cook until spices have been absorbed.
  5. Cook spinach and other vegetables separately, and add to the sauté mix at the end. Garnish with cilantro, shredded coconut and a pinch of lime to enhance flavours.
  6. Serve with basmati rice, chapatti or nan bread, or enjoy as a soup.
Share this Recipe
Powered by WP Ultimate Recipe