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    Home > Indian Vegan Recipes > Dal Recipes

    Amaranth Dal

    Posted: Jan 6, 2015 ยท Updated: Aug 30, 2021

    Jump to Recipe Pin Recipe
    A tasty but simple and nourishing dal made with amaranth leaves and moong lentils with a few simple spices.
    Amaranth Dal in a karahi bowl

    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 Dal in a karahi bowl

    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, try this dal with spinach. 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.

    Related recipes

    • Dalitoy
    • Dhabay ki Daal
    • Tomato Dal
    • Moong Dal with Beet Greens
    • Spicy Urad Dal
    • More Indian dal recipes
    Amaranth Dal in a karahi bowl
    Amaranth Dal

    Amaranth Dal

    A tasty but simple and nourishing dal made with amaranth leaves and moong lentils with a few simple spices.
    5 from 12 votes
    Print Recipe Pin Recipe Review Recipe
    Course: Side Dish
    Cuisine: Indian
    Diet: Vegan, Vegetarian
    Keyword: Amaranth Dal
    Prep Time: 20 mins
    Cook Time: 30 mins
    Total Time: 50 mins
    Servings: 10 servings
    Calories: 74kcal
    Author: Vaishali ยท Holy Cow! Vegan Recipes

    Ingredients 

    • ยพ 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)
    • ยฝ 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
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    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.

    Nutrition

    Calories: 74kcal | Carbohydrates: 12g | Protein: 5g | Fat: 1g | Saturated Fat: 1g | Sodium: 36mg | Potassium: 254mg | Fiber: 3g | Sugar: 1g | Vitamin A: 3434IU | Vitamin C: 12mg | Calcium: 50mg | Iron: 2mg
    Tried this recipe?Please leave a comment and recipe rating below!
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    About Vaishali


    Hi! I am so happy you're here. I'm Vaishali, and I've been sharing recipes for delicious vegan food at Holy Cow Vegan since 2007. Every one of the more than 1,000 recipes on this blog has been tried and tested -- and loved -- by my family and I. I hope you will find something here to share with your loved ones. Thanks for stopping by!
    Read more about me here.

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    Reader Interactions

    Comments

    1. sitaram

      March 31, 2021 at 1:25 am

      5 stars
      I added lime juice instead of amchur it tasted fine. when do you add the salt ?

      Reply
      • Vaishali

        March 31, 2021 at 9:42 am

        Usually best to add salt toward the end. But you can add it anytime while making the dal.

        Reply
    2. Arjun

      March 24, 2021 at 4:55 pm

      5 stars
      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!

      Reply
      • Vaishali

        March 31, 2021 at 9:43 am

        Thanks for letting me know, Arjun. So happy to hear!

        Reply
    3. Calla

      December 05, 2020 at 4:15 am

      5 stars
      Excellent dish! Easy and delicious. Amaranth was a vegetable Iโ€™d always wanted to try but hadnโ€™t. In this dal it was gorgeous. Definitely a keeper!

      Reply
      • Vaishali

        December 05, 2020 at 9:39 am

        So happy to hear. ๐Ÿ™‚

        Reply
    4. Harshita Ingole

      December 11, 2019 at 12:02 pm

      5 stars
      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

      Reply
      • Vaishali

        March 31, 2021 at 9:44 am

        So happy to hear, Harshita!

        Reply
    5. Gigig

      April 28, 2019 at 11:58 am

      5 stars
      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.

      Reply
      • Vaishali

        March 31, 2021 at 9:44 am

        So happy you enjoyed it!

        Reply
    6. Nicolette Chartier

      March 20, 2018 at 10:21 am

      5 stars
      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.

      Reply
      • Vaishali

        March 31, 2021 at 9:45 am

        Thanks for letting me know! So happy you enjoyed it.

        Reply
    7. Catherine

      January 18, 2015 at 4:01 pm

      5 stars
      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. ๐Ÿ™‚

      Reply
      • Vaishali Honawar

        March 03, 2015 at 10:23 pm

        Hi Catherine, so glad you tried it. Spinach and kale would be wonderful in this. Hope you will try some day with amaranth! ๐Ÿ™‚ I know you'll love it.

        Reply
    8. Sarojini

      January 09, 2015 at 2:46 am

      Always looking for new dal inspiration so thanks for this. Is amaranth the same as callaloo? If so, we grow it!

      Reply
      • Vaishali Honawar

        January 09, 2015 at 10:41 am

        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.

        Reply
    9. Eileen

      January 06, 2015 at 12:56 pm

      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.

      Reply
      • Vaishali Honawar

        January 08, 2015 at 2:17 pm

        Eileen, hope you try it! ๐Ÿ™‚

        Reply
    10. GKB

      January 06, 2015 at 8:24 am

      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

      Reply
      • Vaishali Honawar

        January 06, 2015 at 9:26 am

        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.

        Reply
        • GKB

          January 22, 2015 at 1:57 pm

          Thanks!Will hunt for them!!

          Reply

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    Hi, I'm Vaishali! I cook, eat and share easy, tasty and nutritious plant-based recipes from my Washington, D.C. kitchen, but I never fight a craving for samosas or French fries. 

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