Estimated Nutrition (whole recipe, rough)
Counts 6 of 8 ingredients — the other 2 aren't in our nutrition table and contribute nothing above, so the real totals are higher.
What these numbers assume — 6 portions →
| Ingredient | Portion assumed | kcal |
|---|---|---|
| Butter | 1 tbsp (14g) | 102 |
| Mango | 1 cup diced (165g) | 99 |
| Turmeric | 1 tsp ground (3g) | 9 |
| Chili | 1 tsp (2.7g) | 8 |
| Spinach | 1 cup raw (30g) | 7 |
| Salt | 1 tsp (6g) | 0 |
| Mung Bean | not in our table | 0 |
| Ghee | not in our table | 0 |
Totals for the whole recipe, adding one typical portion per ingredient — listed above. Quantities in the recipe are not counted, so this is a rough guide only — not suitable for medical or dietary planning.
Ingredients
- 1 cup yellow mung beans, picked, washed and drained
- 1 bunch paalak (fresh spinach), finely chopped
- 1 tsp. haldi (turmeric powder)
- 3 tbsp. ghee (clarified butter)
- 1 tej patta (bayleaf)
- 2 tsp. panch phoran mix (Bengali five spice mix)
- 4 sukhee laal mirchi (whole dried red chilies)
- 1 tsp. laal mirch (red chili powder)
- 1 tsp. garam masala
- 1/2 tsp. amchoor (mango powder)
- salt to taste
Directions
In a heavy bottom saucepan, saute the mung beans until a nice golden color. Now add 3 cups of water, the turmeric and the bay leaf. Bring the contents to a boil and simmer partially covered until the beans are soft. Feel free to add more water if needed.
Now throw in the chopped spinach and red chili powder, cook for another 10 minutes.
In a small frying pan, heat the ghee. When hot add the panch phoran and cook over a medium low flame until seeds splatter.
Now add the dried whole red chilies. Cook until they are a nice brown but not burnt. Quickly pour this tempered oil over the daal.
Take some of the daal in a small pudding bowl and mix the amchoor powder into it. Make sure to dissolve the powder in the daal before you add it back into the saucepan.
Add the garam masala and stir. Heat for another few minutes. Serve hot with rice, bread and vegetables of your choice.
Category:Indian Recipes
Category:Bengali
Category:Bengali Vegetarian