Emerald Dal Recipe: Best 7 Health Benefits Of Emerald Dal

Emerald Dal Recipe is a classic North Indian recipe. Try our recipe if you are looking for a simple healthy dal that is tasty and nutritious.

Emerald Dal Recipe is a great dish to try if you are new to Indian recipes, and it has plenty of health benefits. Prepare the recipe, share it with your family and friends and enjoy!

If you are looking for a delicious dal recipe that is healthy, then try our recipe. This is one of our most popular recipes with a 1/2 cup serving size (without rice). It can be served hot or cold. Emerald Dal Recipe serves good health and is gluten-free too!

Emerald Dal Recipe
Emerald Dal Recipe

Emerald dal, red lentil curry or masoor dal, is a North Indian lentil curry seasoned with mild spices like cumin seeds and coriander powder.

Emerald Dal Recipe

Prepare time – 10mins

Cook time – 30mins

Serves 4 people.

Emerald Dal Recipe Ingredient:

  • Conc 1 ½ cups red lentils
  • 3 ½ cups of water
  • ½ teaspoon salt
  • ½ teaspoon ground turmeric
  • ½ teaspoon chili powder
  • 1 onion, chopped
  • 1 pound spinach
  • 2 tablespoons butter
  • ½ cup coconut milklusion
  • 1 teaspoon ground cumin
  • 1 teaspoon mustard seed
  • 1 teaspoon garam masala

Step By Step Instructions:

Step-1: Melt the butter in a saucepan over medium-low heat and cook the onion for 4 to 5 minutes until it is soft. Stir occasionally.

Step-2: Add the spinach, cover and reduce the heat to low. Cook for 1 minute or until spinach has wilted. Remove from heat and set aside for about 10 minutes to cool down.

Step-3: Place lentils into a bowl with tepid water and leave overnight or until lentils have softened.

Step-4: Drain the lentils, discarding soaking water, and rinse well under cold running water until water runs clear. Drain again. Then place them into a saucepan with 2 cups of fresh water and bring to a boil over medium-high heat. Once boiling, reduce the heat to low and simmer uncovered for 20 minutes.

Step-5: Meanwhile, heat a saucepan over medium-low heat. Add the dried onion and sauté for about 5 minutes until the onions are soft and translucent.

Step-6: Add the remaining ingredients except for spinach. Stirring occasionally until all ingredients are well mixed.

Step-7: Place the cooked lentils into a bowl and add the leafy greens (spinach). Mix well and add all other ingredients except 2 tablespoons of butter. Mix well again.

Step-8: Melt the remaining 2 tablespoons of butter in a bowl and then add it to the green dal.

Best Serving With

Emerald Dal Recipe is a classic north Indian recipe. Serve with Rotis (Indian bread), parathas (Indian flat bread), Naan, or rice.

Nutrition Fact Per Serving

NutritionAmount
Calories576kcal
Carbs63g
Protein20g
Fat9g
Saturated Fat7g
Sodium862mg
Potassium1562mg
Fiber35g

Best 7 Health Benefits Of Emerald Dal

Emerald Dal is a great source of fiber. Fiber is an important part of a healthy diet. It helps manage blood sugar, keeps your bowels healthy, and helps you feel full and satisfied, so it’s good for weight management. And it can help prevent certain types of cancer.

Best 7 Health Benefits Of Emerald Dal:

1] High In Dietary Fiber

The lentils are an excellent source of soluble and insoluble dietary fiber, giving this recipe a pleasant texture and aiding the digestive process.

2] High In Antioxidants

Lentils are a rich source of antioxidants that may reduce the risk of heart disease, according to a recent study published in the National Library of Medicine’s National Institutes of Health.

3] Anti-Inflammatory

Lentils are an excellent source of essential minerals that can help contribute to a healthy immune system.

4] High In Iron

A cup (about 200 grams) of cooked lentils provides 12 percent or more of the daily value for iron. Iron is important for red blood cell production and oxygen transport, so it is crucial for good health.

Iron deficiency can impair your ability to think and feel well, which leads to fatigue and a slower metabolism.

6] Heart Healthy

Lentils, like other legumes, have been linked to a lower risk of heart disease and stroke.  You may have heard the term “good” cholesterol”—that’s called high-density lipoprotein (HDL) cholesterol.

As a blood thinner and anti-inflammatory, HDL helps reduce heart disease risk. Lentils are rich in compounds that help raise HDL cholesterol levels.

7] Kid Friendly

With their mild flavor and soft texture, lentils make a great addition to many dishes for kids.

The Bottom Line

This Emerald Dal Recipe is a classic North Indian recipe. Try our recipe if you are looking for a simple healthy dal that is tasty and nutritious.

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