Packed with nutrition, low in calories , spinach with mixed dals lentil crumble or also known as Parup usili is a great way to have all your requirements of vital minerals and nutrition in a single dish.
Made into a lentil crumble gives spinach a unique taste which can be had with a simple Rasam and rice.
I prepare this often for a complete nutritional requirements for the day . The lentil crumble can be made by soaking dals, grinding and the steaming the batter . This is crumbled with fingers and seasoned mixing with blanched spinach leaves.
This method uses very little oil just enough for the seasoning with 1/2 tbsp oil. and tossing the crumbled lentil mix.
1/2 cup toor dal
1/2 cup moong dal/green gram
2 cups blanched shopped spinach leaves
1/2 tbsp oil
1/2 tsp mustard seeds
1/2 tsp split udad dal
3 red chillies
Pinch of asafoetida powder
salt to taste
Soak the dals for 2 hours.
Grind to a coarse batter with very little water along with red chillies, asafoetida powder.
A pinch of salt may be added .Keep aside.
The batter may be steam cooked by spreading it on a greased plate and steamed for 10 minutes.
When cooled, break it up into small pieces or you may also run it in the mixie for 1-2 turns to give uniform crumble.
Meanwhile wash the spinach leaves, finely chop them. Blanch the leaves for 2 minutes in very hot water, drain and keep aside.
In a pan add oil, let the mustard seeds splutter and add the udad dal , roast till golden, add some curry leaves.
Now add the lentil crumble and toss till fragrant and appears lightly browned , add the blanched spinach and toss well. check for salt and remove.
Meets with many vital nutritional requirements
Vitamin C,K,A, Manganese, copper, folate, iron, Vitamin B6, B1, , Potassium, zinc, health promoting phyto nutrients, cartenoids, beta carotene, flavonoids.
High in proteins, dietary fibre, calcium.
2 cups of cooked spinach has 14 calories approx
100 grams has 23 calories
1 cup of both dals together has 180 calories. ( 1/2 Cup each dal )
0.33 tbsp of oil has approx 40 calories.
Approximately 8 calories for all seasoning ingredients like red chillies, mustard seeds, split udad dal.
Total calories for the dish is approximately 242 calories approx.
Will serve 5 .approx 48 calories per serving.