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Mooli Amaranth Dal
Lunch • India
How to Make Mooli Amaranth Dal (Traditional & Healthy Version)
Mooli Amaranth Dal is a flavorful North Indian dish combining the earthy goodness of amaranth leaves (chaulai) and the refreshing crunch of radish (mooli) with protein-rich lentils. Traditionally prepared in Punjabi households, this dal is a staple during winter when mooli and amaranth are in season. The blend of aromatic spices, regional vegetables, and nutritious dals makes it a beloved lunch option across North India. The dish is valued for its balanced taste and easy digestibility, making it ideal for both festive occasions and everyday meals. The dal embodies the essence of Indian cuisine—simple, wholesome, and packed with nutrients. Its subtle bitterness from amaranth, sweetness from mooli, and warmth from traditional masalas offer a truly comforting experience. Often served with steaming rice or freshly made atta roti, Mooli Amaranth Dal finds a place in family gatherings and festival spreads, such as Lohri or Makar Sankranti, when winter vegetables are at their peak. Its rustic yet elegant flavor profile is a testament to the richness of Indian regional foods, ensuring every bite is both nourishing and satisfying.
Ingredients(for 1 medium bowl (about 250ml) per person)
- 1/2 cup Toor dal (arhar dal)
- 1 cup Fresh amaranth leaves (chaulai saag, finely chopped)
- 1/2 cup Mooli (radish) (peeled & grated)
- 1 small Onion (finely chopped)
- 1 medium Tomato (finely chopped)
- 1 tsp Ginger (adrak, grated)
- 1 Green chilli (finely chopped) - optional
- 1/2 tsp Turmeric powder (haldi)
- 1/2 tsp Cumin seeds (jeera)
- 1 tsp Ghee (for tempering; use oil for vegan version)
- to taste Salt
- 1 tbsp Coriander leaves (hara dhania, chopped) - optional
Instructions
- 1
Wash toor dal thoroughly and soak for 10 minutes. Drain and transfer to a pressure cooker with 2 cups water, turmeric powder, and salt. Cook for 3 whistles or until dal is soft.
10 minutes
Ensure dal is well-cooked for a creamy texture.
- 2
Heat ghee in a kadhai. Add cumin seeds and let them splutter. Add chopped onions and sauté until golden brown.
5 minutes
Use mustard oil for added Punjabi flavor if desired.
- 3
Add ginger, green chilli, and tomatoes. Cook until tomatoes turn mushy and oil separates.
3 minutes
Mash tomatoes well for a smooth gravy base.
- 4
Stir in grated mooli and amaranth leaves. Cook for 4-5 minutes until leaves wilt and mooli softens.
5 minutes
Do not overcook amaranth to preserve its nutrients.
Why This Dish is Healthy
This dal is a healthy choice as it combines protein-rich lentils with fresh vegetables, delivering balanced nutrition. The use of minimal ghee and reliance on natural, unprocessed ingredients keeps calorie count in check. Amaranth leaves are particularly beneficial for iron and calcium needs, making the dish ideal for vegetarians and those seeking a nutrient-dense meal. Its high fiber content promotes satiety and digestive health, making it suitable for weight loss, diabetic diets, and everyday lunch.
Mooli Amaranth Dal is rich in dietary fiber, plant protein, and essential micronutrients. Amaranth leaves (chaulai) are a powerhouse of iron, calcium, and vitamin C, while mooli (radish) offers digestive benefits and vitamin B6. Toor dal supplies a good dose of protein and complex carbohydrates, supporting muscle and energy needs. The dish is low in fat and cholesterol, making it heart-friendly. Including seasonal greens and root vegetables ensures ample antioxidants, supporting immune health and overall wellness.
Pro Tips
- 💡Tip 1: Use fresh amaranth leaves for the best flavor and nutrition.
- 💡Tip 2: Grate mooli just before cooking to preserve its crispness.
- 💡Tip 3: Adjust spice level to your preference, especially for children.
Storage & Serving
Store leftovers in an airtight container in the refrigerator for up to 2 days. Reheat gently on a tawa or in a microwave, adding a splash of water to maintain consistency. Avoid freezing as the texture of greens may change.
Best served: Lunch
Nutrition Facts
| Nutrient | Per 100g |
|---|---|
| Energy | 180.0 kcal |
