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Amaranth Dal
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5 from 11 votes

Amaranth Dal

A tasty but simple and nourishing dal made with amaranth leaves and moong lentils with a few simple spices.
Prep Time20 mins
Cook Time30 mins
Total Time50 mins
Course: Side Dish
Cuisine: Indian
Diet: Vegan, Vegetarian
Keyword: Amaranth Dal
Servings: 10 servings
Calories: 74kcal


  • 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 tsp red pepper flakes (or chilli powder or cayenne. Use more or less per taste)
  • ½ tsp turmeric
  • 1 tbsp coriander powder
  • 1 tsp cumin powder
  • 1 tsp amchur (mango powder, found in Indian stores. I sometimes use chaat masala if I don't have amchur on hand)
  • 1 tsp vegetable oil
  • 1 tsp cumin seeds
  • Salt to taste


  • 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.


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