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A traditional Konkani curry featuring tender Malabar spinach and a tangy coconut-tamarind gravy. This comforting dish is simple to make and pairs perfectly with steamed rice for a wholesome meal.
For 4 servings
Cook the Dal and Spinach
Prepare the Coconut Masala Paste
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A traditional Konkani curry featuring tender Malabar spinach and a tangy coconut-tamarind gravy. This comforting dish is simple to make and pairs perfectly with steamed rice for a wholesome meal.
This south_indian recipe takes 45 minutes to prepare and yields 4 servings. At 260.76 calories per serving with 7.82g of protein, it's a moderately challenging recipe perfect for lunch or dinner.
Combine and Simmer the Curry
Prepare the Tempering (Tadka)
Finish and Serve
You can add vegetables like pumpkin, raw banana, or suran (yam) along with the dal for a heartier version.
While toor dal is traditional, you can also make this curry with masoor dal (red lentils) or a mix of toor and moong dal.
For a Sattvic or no-garlic version, you can skip the garlic in the tempering and just use mustard seeds and curry leaves.
In some coastal Konkani households, small dried or fresh prawns are added to the curry for a non-vegetarian variation.
Toor dal is an excellent source of protein and essential amino acids, making this dish ideal for muscle repair, growth, and overall body function, especially in vegetarian diets.
The combination of lentils and Malabar spinach provides a significant amount of dietary fiber, which promotes healthy digestion, aids in regular bowel movements, and helps maintain stable blood sugar levels.
Malabar spinach is a powerhouse of nutrients, including Vitamin A for vision, Vitamin C for immunity, and essential minerals like iron and calcium for blood and bone health.
This curry uses coconut oil, which contains medium-chain triglycerides (MCTs). The fiber from dal and greens can also help manage cholesterol levels, contributing to better cardiovascular health.
Yes, Vali Ambat is a very healthy dish. It is rich in plant-based protein from toor dal, packed with vitamins A and C, iron, and calcium from Malabar spinach, and contains healthy fats from coconut. The high fiber content also aids digestion.
A single serving of Vali Ambat (approximately 1 cup or 270g) contains around 280-320 calories, depending on the amount of coconut and oil used.
If Malabar spinach is unavailable, you can use regular spinach (palak). However, add it towards the end of the cooking process as it wilts much faster. Amaranth leaves (chaulai) are also a good substitute.
Yes, you can make it ahead of time. The flavors often deepen overnight. Store it in an airtight container in the refrigerator for up to 3 days. Reheat gently on the stovetop, adding a splash of water to adjust the consistency if it has thickened.
Yes, this recipe is naturally vegan and gluten-free.