West Bengal Recipes

Click to View Map Palak in Muger Dal (Spinach in Moong Dal)       Serves 4 Ingredients 1 cup yellow moong dal 1 bayleaf 1 bunch spinach, finely chopped 1/2 tsp. turmeric powder 3 tbsp. ghee 1 tsp. red chilli powder 2 tsp. panchphoran 1/2 tsp. amchoor powder 3 whole red chillies salt and sugar to taste Method Take wiped dal in a large heavy skillet. Roast dry dal stirring continuously, till golden. Add 3 cups water, bayleaf, and turmeric powder. Bring to a boil and simmer semicovered till dal is soft. Add more water if required. Add chilli powder, salt and spinach and cook further 10 minutes. Heat ghee in a small frying pan, add panchphoran and allow to splutter. Add whole chillies and pour over dal. Add 1/2 tsp. amchoor (dried mango) powder. Stir gently. Serve hot with roti or rice. Add panchphoran just be serving. NUTRIENT COMPOSITION PER SERVING MACRONUTRIENTS MICRONUTRIENTS Energy (Kcal) 211 Carotene  ( μg ) 302.13 Protein (g) 7.77 Vitamin C  (mg) 17.5 Carbohydrate (g) 17.58 Mg  (mg) 70.5 Fat (g) 12.14 Na  (mg) 43.71 Fibre (g) 1.33 K  (mg) 429.5 Minerals (g) 2.09 Mn  (mg) 0.61 Calcium  (mg) 68.38 Zn  (mg) 0.89 Phosphorus  (mg) 123.63 Cr  (mg) 0.006 Iron  (mg) 1.75