A tasty but simple and nourishing dal recipe made with amaranth leaves and moong lentils with a few simple spices.
My Amaranth Dal is an easy weeknight recipe that's bursting with health and flavor. Even better, it's kid-friendly. Or rather, my kid-friendly.
You've probably eaten amaranth grain in cereals, but if you've never tried amaranth leaves before, you absolutely must. These are among the most widely cooked greens in Indian kitchens (called chaulai in north India and thotakura in the south) and they are, to understate it, magnificent. Here in the United States, I usually find them at the Asian store, and they are hard to miss with their pretty, pink-centered leaves and long stems.
Amaranth is an easy green to love, much like spinach: it cooks easily, its flavor is subtle yet addictive, and it makes dishes like this dal taste absolutely divine. Like fellow greens, it is loaded with vitamins A and C and calcium and what's more, it has a good dollop of protein. A superstar all round.
So go on, what's stopping you? Get those leaves and, if you absolutely can't, make this equally delicious spinach dal. It goes gorgeously with some brown rice, but it's also perfect to dip a chapati or paratha into.
And when you're done making and eating it, come back here and tell me if you absolutely, maddeningly, truly, madly, deeply didn't love it. I'll eat my kadai.
More tasty dal recipes
Amaranth Dal
Ingredients
- ¾ cup moong dal mung dal
- 1 bunch amaranth leaves (small leaves are okay, tough stems trimmed , then washed thoroughly in a bath of water and picked over for grass and other aliens.)
- 2 heaping tbsp chopped garlic (I know that sounds like a lot, but trust me, you'll be singing for joy when the dish is ready)
- 1 large tomato (finely diced)
- 1 teaspoon red pepper flakes (or chilli powder or cayenne. Use more or less per taste)
- ½ teaspoon turmeric
- 1 tablespoon coriander powder
- 1 teaspoon cumin powder
- 1 teaspoon amchur (mango powder, found in Indian stores. I sometimes use chaat masala if I don't have amchur on hand)
- 1 teaspoon vegetable oil
- 1 teaspoon cumin seeds
- Salt to taste
Instructions
- Chop the amaranth leaves finely and place in a large pot or in a pressure cooker along with the mung dal and turmeric. Add enough water to cover by about an inch. Bring to a boil, cover, and cook until tender, adding more water if needed. Or if using pressure cooker, pressure-cook for the recommended amount of time for mung dal.
- Heat the oil. When it shimmers, add the cumin seeds, stir for a few seconds, then add the garlic.
- Saute for 30 seconds, then add the tomatoes. Let the tomatoes cook down until they are pulpy.
- Add the cumin and coriander powders, aamchur, and red pepper flakes or chilli powder.
- Stir everything well and let it all cook for a couple of minutes.
- Add the dal along with the amaranth leaves. Bring to a boil and lower heat to a simmer. Add water if the dal is too thick. It really depends on your taste-- I like my dal slightly runny.
- Let the dal simmer for about 5 minutes, then turn off heat and serve hot with rice or rotis.
Shawna
Solid recipe! I use a can of tomatoes since fresh tomatoes are hard to find in winter where I live. I gave it a few pulses with an immersion blender for a smoother texture. A go to recipe whenever I have lots of greens.
Gyta Nicola
Please would you indicate how much "a bunch of amranth leaves" weighs? One can't purchase them in my neck of the woods, here inthe UK, and I haven't found them in the Indian food shops in the Indian neighbourhoods in Central, East or South London either. Fortunately, I have a friend who grows amaranth and is happy to share but I have no idea how much is required for this recipe. Please help
Vaishali
Around 5 ounces.
sitaram
I added lime juice instead of amchur it tasted fine. when do you add the salt ?
Vaishali
Usually best to add salt toward the end. But you can add it anytime while making the dal.
Arjun
Hi Vaishali,
This is such a great recipe and you are spot on about the garlic! I added extra amchur and absolutely loved it.
Thank you for sharing!
Vaishali
Thanks for letting me know, Arjun. So happy to hear!
Calla
Excellent dish! Easy and delicious. Amaranth was a vegetable I’d always wanted to try but hadn’t. In this dal it was gorgeous. Definitely a keeper!
Vaishali
So happy to hear. 🙂
Anonymous
It's delicious! I used ghee and added a bit rasam powder. Yum!
Vaishali
Awesome!
Harshita Ingole
I had never tasted amaranth leaves.. tried this recipe and it turned out to be amazing.. i shared the recipe with friends and family members too and told evwryone to try it
Vaishali
So happy to hear, Harshita!
Gigig
Hi, I had never had Amaranth before so trying out your recipe that I found online while searching for recipes was a little daunting for me but I was pleasantly surprised. The dish is simple and very tasty! Thank you so much.
Vaishali
So happy you enjoyed it!
Nicolette Chartier
Hi, love this website! I had a dinner party Sunday and this was one of my dishes (along with your mango lassi, naan, moong sprout salad, and cucumber raita, and a couple other dishes from other sites like chana dal, butter chicken sauce, and indian fried rice). One guest liked it so much she took some home! I used Taiwan spinach.
Vaishali
Thanks for letting me know! So happy you enjoyed it.
Catherine
I made this today with spinach and kale greens because that's what I had on hand. If I can find some amaranth leaves, I will try doing this the right way. Even the "wrong way," with spinach, is pretty darn good. This is such a perfect winter recipe because I start craving greens at this time of year. And you are quite right about the garlic--it is wonderful.
My idea was to have some of this left over for a workday lunch, but no such luck: My roommate and I polished this off at one sitting. It was just too good not to! But I'm hoping to visit a local Indian store this evening to replenish my mung beans and maybe find some amaranth leaves, and I will try again. 🙂
Vaishali Honawar
Hi Catherine, so glad you tried it. Spinach and kale would be wonderful in this. Hope you will try some day with amaranth! 🙂 I know you'll love it.
Sarojini
Always looking for new dal inspiration so thanks for this. Is amaranth the same as callaloo? If so, we grow it!
Vaishali Honawar
Hi Sarojini, I believe so. The one I used has pink centers but there's also an all-green version that would work just as well in this recipe.
Eileen
This dal sounds so warming and delicious! I have to admit, I didn't realize that you could eat amaranth leaves. I will have to visit a few of the Indian markets around here and see if I can find some.
Vaishali Honawar
Eileen, hope you try it! 🙂
GKB
Hi
What is this green labeled as in the Asian grocery store?
I looked for "Amaranth leaves" but couldn't find it.I live in the Washington DC area too..so I go to Lotte plaza/H-Mart for shopping..
Thanks
GKB
Vaishali Honawar
Hi GKB, it's labeled as Chinese Spinach. I shop at the H Mart on Georgia Avenue and they often-- though not always -- have them in stock.
GKB
Thanks!Will hunt for them!!