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A wholesome Andhra dal made with tender Malabar spinach and protein-rich lentils. This comforting dish has a lovely tangy flavor from tamarind and is finished with a fragrant tempering of garlic and spices.
For 4 servings
Prepare and Cook the Dal
Mash and Simmer
A wholesome Andhra dal made with tender Malabar spinach and protein-rich lentils. This comforting dish has a lovely tangy flavor from tamarind and is finished with a fragrant tempering of garlic and spices.
This andhra recipe takes 40 minutes to prepare and yields 4 servings. At 280.98 calories per serving with 12.6g of protein, it's a beginner-friendly recipe perfect for lunch or dinner.
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Prepare the Tempering (Popu)
Combine and Serve
You can make this recipe with other lentils like moong dal (for a lighter version) or a mix of toor and masoor dal.
Add vegetables like drumsticks or bottle gourd along with the spinach while pressure cooking for extra nutrition and flavor.
For a different kind of tang, you can add 1/4 cup of chopped raw mango (when in season) instead of tamarind. Add it while pressure cooking.
For a sattvic version, you can omit the onion and garlic. The dal will still be delicious due to the other spices.
Toor dal is an excellent source of plant-based protein, essential for muscle building and repair. The combination of dal and spinach provides high dietary fiber, which aids digestion, promotes satiety, and helps regulate blood sugar levels.
Malabar spinach (Bachali Kura) is a powerhouse of nutrients, including Vitamin A for vision health, Vitamin C for boosting immunity, and essential minerals like iron and calcium for healthy blood and bones.
Spices like cumin seeds and hing (asafoetida) used in the tempering are well-known in Ayurveda for their digestive properties. They help reduce gas, bloating, and indigestion, making this dal gut-friendly.
The inclusion of turmeric (containing curcumin) and garlic (containing allicin) provides potent anti-inflammatory and antioxidant benefits, which can help combat oxidative stress and reduce inflammation in the body.
Yes, it is very healthy. It's a balanced dish rich in plant-based protein from lentils and packed with vitamins and minerals like Vitamin A, C, and iron from Malabar spinach. The use of spices like turmeric and garlic also adds anti-inflammatory benefits.
One serving (approximately 1 cup or 245g) of Bachali Kura Pappu contains around 280-320 calories, depending on the amount of ghee used. It's a nutritious and filling meal component.
Bachali Kura is the Telugu name for Malabar Spinach. It's a leafy green vegetable with slightly thick, succulent leaves and stems. It becomes tender and slightly slimy (in a pleasant way, similar to okra) when cooked, which gives the dal a unique, comforting texture.
Absolutely. You can cook the dal in a regular pot on the stovetop. It will take longer, about 45-60 minutes, for the dal to become soft. Make sure to add enough water and stir occasionally to prevent it from sticking.
Bachali Kura Pappu pairs perfectly with hot steamed rice and a dollop of ghee. It also goes well with roti, chapati, or any Indian flatbread. A side of a simple vegetable stir-fry (veyinchina koora) or papad completes the meal.
Yes, this recipe is versatile. You can substitute Malabar spinach with regular spinach (palak), amaranth leaves (thotakura), or fenugreek leaves (methi). The cooking time and final taste will vary slightly with each green.
This recipe goes great with these complete meals
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