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A comforting Assamese lentil soup made with red lentils and tender spinach leaves. This simple, soupy dal is tempered with panch phoron and garlic, offering a light yet flavorful dish that's a staple in Assamese homes. Perfect with steamed rice.
Prepare and Cook the Dal
Incorporate the Spinach
Prepare the Tempering (Tadka)
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A comforting Assamese lentil soup made with red lentils and tender spinach leaves. This simple, soupy dal is tempered with panch phoron and garlic, offering a light yet flavorful dish that's a staple in Assamese homes. Perfect with steamed rice.
This indian recipe takes 30 minutes to prepare and yields 4 servings. At 247.72 calories per serving with 12.24g of protein, it's a beginner-friendly recipe perfect for lunch or dinner.
Combine and Serve
Substitute spinach with other tender leafy greens ('xaak') like amaranth leaves (morisa xaak), fenugreek leaves (methi xaak), or mustard greens for a different flavor profile.
While masoor dal is traditional, you can also make this with split yellow moong dal. Note that moong dal may require a slightly different cooking time.
For a heartier version, add finely chopped vegetables like carrots or bottle gourd (lauki) to the dal while pressure cooking.
For a 'niramish' (vegetarian, no onion/garlic) version, simply omit the garlic from the tempering and add a pinch of asafoetida (hing) to the hot oil before the panch phoron.
Masoor dal is an excellent source of plant-based protein, which is essential for muscle repair, growth, and overall body function.
Both spinach and lentils are rich in iron, a mineral crucial for forming hemoglobin, which transports oxygen in the blood and helps prevent anemia.
The high fiber content from the lentils and spinach aids in digestion, promotes regular bowel movements, and supports a healthy gut microbiome.
Ingredients like garlic, turmeric, and spinach are packed with antioxidants and vitamins that help strengthen the immune system and protect the body against infections.
One serving of Xaak Diya Dail contains approximately 220-250 calories, making it a light yet satisfying meal. The exact count can vary based on the amount of oil used.
Yes, it is very healthy. It's rich in plant-based protein and fiber from the lentils, and packed with vitamins and minerals like iron and Vitamin K from the spinach. It's a balanced and nutritious dish.
'Xaak' is the Assamese word for leafy greens. While this recipe uses spinach (paleng xaak), you can use a variety of local greens like lai xaak (mustard greens), morisa xaak (amaranth), or even fenugreek leaves.
Panch Phoron is a whole spice blend from Eastern India, meaning 'five spices'. It typically contains equal parts of fenugreek seeds, nigella seeds, cumin seeds, black mustard seeds, and fennel seeds. You can easily mix these together at home.
Absolutely. You can cook the dal in a regular pot on the stovetop. It will take longer, about 30-40 minutes, for the masoor dal to become completely soft. Just add more water as needed and stir occasionally to prevent sticking.
Store any leftover dal in an airtight container in the refrigerator for up to 2-3 days. The dal will thicken upon cooling; simply add a little water while reheating on the stovetop or in the microwave.