Updated: This recipe was posted in 2007, my Daughter is in College and loves eating Spinach Palya and Huli. I prepared this day before when we were constantly losing power due to Hurricane Sandy. We ate it with chapathi and in the night with Rice. I always keep boxes of chopped spinach, mixed vegetables, peas so it comes handy when we can’t go to the store. So, decided to post the recipe and found out that I had done already
My daughter found this recipe from my collection and promised me she will eat spinach if I prepare this. I looked at the pantry and the refrigerator and found all the ingredients. She ate spinach for the first time and promised to eat every time I made this dish. I explained to her about the benefits of all the vegetables used in this dish.
So, here comes a healthy recipe which is full of nutrients. The benefits of each of the vegetables is listed at the end of this recipe. Since this dish doesn’t having any onion or garlic, this is very good for traditional people as well.
If you want to serve this dish to kids in your house (you should since its full of nutrients), just before adding the seasoning, scoop out a bowl of the spinach dal and serve them. Also, slit the green chillies length wise so that you can see the chillies and remove them just before eating. :)
- 1 box frozen spinach or 1 bunch fresh spinach
- 3 tbsp frozen green peas
- 3 medium sized potatoes
- 1 cup moong dal or mung dal
- salt to taste
- 1/4 tsp turmeric powder
- For seasoning
- 1 tsp ghee or oil
- 1 tsp mustard seeds
- 1 tsp cumin seeds
- 1 green chilli
Wash the potato and pressure cook it. When done, cool, and remove the skin and cut into small peices.
Wash, drain and finely chop the spinach(if you are using fresh), if not defrost the frozen spinach, and keep aside.
Wash and cook moong dal with 1 tsp oil and turmeric powder till soft.
Add the spinach to the dal and cook on a slow fire. Wash and thaw the peas. Add the green peas and the potato to the cooked spinach and cook for another 3-4 minutes.
In a thick bottomed pan, heat the ghee or oil and splutter the mustard and cumin seeds. Add the green chilli. Stir fry for a few seconds and add to the cooked spinach. Stir to mix well and serve hot.
P.S: A low fat, nutritious vegetable dish, it is delicious eaten with chapattis or plain rice.
Health Benefits from Spinach:
- Spinach leaves contain considerable amount of calcium.
- It is rich in iron, potassium, and vitamin (A, B2, B9 and C).
- Spinach, especially raw, is a very good source of folic acid (vitamin B9)
- These are supposed to lower risks of heart disease, stroke and cancer.
- The high amount of vitamin A in spinach may protect against eye degeneration.
- The potassium helps prevent and regulate high blood pressure.
Health Benefits from Peas:
- Peas are rich in protein and carbohydrates but low in fats.
- They are a good source of fibers, vitamin A, C and B9.
- Whether fresh or frozen they are a good supplier of thiamin and iron.
- Those promote a good intestinal health and by binding with cholesterol they help excrete it.
- They also help the energy to keep steady by slowing the appearance of glucose in the blood.
- They are the richest vegetable in thiamin (vitamin B1).
- This vitamin is essential for our energy production, nerve function and carbohydrate metabolism.
Health Benefits from Potatoes:
- Rich in vitamin C, the B-complex vitamins, and have good doses of the minerals iron, calcium, manganese, magnesium and phosphorus.
- It is good for stomach ulcer, duodenum ulcer and stomach acidity.
- It can be helpful in reducing the severity of conditions where inflammation plays a role, such as asthma, osteoarthritis, and rheumatoid arthritis.