How many calories does one serving of Hariyali Dal Tadka have?

One serving of Hariyali Dal Tadka gives 178 calories. Out of which carbohydrates comprise 101 calories, proteins account for 43 calories and remaining calories come from fat which is 33 calories. One serving ofHariyali Dal Tadka provides about 8.9 percent of the total daily calorie requirement of a standard adult diet of 2,000 calories.

Hariyali Dal Tadka recipe serves 4. 

178 calories for 1 serving of Hariyali Dal Tadka, Dal Hariyali, Cholesterol 0 mg, Carbohydrates 25.4g, Protein 10.7g, Fat 3.7g. Find how much fibre, iron, calcium, zinc, magnesium, phosphorus, sodium, potassium, folic acid is present in Hariyali Dal Tadka, Dal Hariyali.

See hariyali dal recipe | hariyali dal tadka | healthy dal hariyali | with 27 amazing images.

hariyali dal recipe | hariyali dal tadka | healthy dal hariyali | is a tasty dal, made with masoor dal and greens. Learn how to make hariyali dal tadka.

Everyday dal for lunch or dinner. Super easy and quick to make it with spices easily available on most kitchen shelf. Try hariyali dal tadka and make cooking fun. Juicy tomatoes and peppy amchur powder impart a much-needed tang to this dal. You will love the balanced flavours and the overall satiating feel of this dal.

Spinach and fenugreek leaves are a good source of vitamin A and iron. While vitamin A acts as an antioxidant, the iron is nutrient which ensures proper supply of oxygen to all parts of the body. The veggies are also a good source of fibre and thus this healthy dal hariyali is a wise choice for  heart patients and diabetics and weight-watchers.

Is Hariyali Dal Tadka healthy ?

Yes.

Let's understand the Ingredients.

Masoor Dal  (split red lentils), Whole Massor : 1 cup of cooked Masoor dal gives 19 grams of protein. Being rich in Phosphorus it works with Calcium to build our bones.  Whole Masoor or masoor dal is rich in Folate, Vitamin B9 or Folic Acid which helps your body to produce and maintain new cells, especially red blood cells. 1 cup of cooked Masoor dal gives 5.77 grams of iron which is 27.47% of the total daily recommendation of iron for an adult. Masoor dal is is good for diabetics and a healthy heart. See detailed 10 health benefits of masoor dal. 

Spinach, baby spinach (Palak) : Spinach is one of the richest plant sources of Iron and it should be part of a healthy diet for everyone.  Raw spinach has 25% having soluble fiber and 75% insoluble fibre. Spinach is good for the heart, diabetics and eyes. Read this on the 17 benefits of spinach and why you should eat it. 

Methi leaves (fenugreek leaves) : Methi leaves are low in calorie, powerful antioxidant and cures mouth ulcers. Fenugreek leaves help in improving glucose and insulin responses, hence good for diabetics. The levels of cholesterol also reduced with intakes of fenugreek leaves. Rich in Vitamin K which is good for bone metabolism. They are good source of iron which is important for pregnant women as well as other individuals. Iron is a part of haemoglobin in the blood. A deficiency of iron may cause anaemia and that may decrease your work ability and make you fatigue easily. See all benefits of methi leaves here. 

Onions (pyaz, kanda) :  Raw onions are a very valuable source of vitamin C – the immune building vitamin. Along with other phytonutrients from onions, it helps to build WBC (white blood cells) which serves as a line of defence against illness. Yes, it’s a source of many antioxidants, the most important one amongst them being Quercetin. The quercetin in Onions promotes production of HDL (good cholesterol) and lowers total cholesterol in the body. The sulphur in onions act as a blood thinner and prevents blood clotting too. This in turn would lower blood pressure and good for heart,  diabetics. Read the benefits of onions. 

Can diabetics, heart patients and overweight individuals have Hariyali Dal Tadka ?

Yes. 1 cup of cooked Masoor dal gives 19 grams of protein. Being rich in Phosphorus it works with Calcium to build our bones.  Whole Masoor or masoor dal is rich in Folate, Vitamin B9 or Folic Acid which helps your body to produce and maintain new cells, especially red blood cells.

Hariyali Dal Tadka is rich in below macronutrients, vitamins and minerals given in descending order (highest to lowest). 

1. Phosphorus : Phosphorus rich Indian foods works closely with calcium to build bones. Phosphorus rich Indian foods like dairy products ( milk, paneer, curds), nuts ( almonds, peanuts, walnuts) , seeds, jowar, bajra, moong, matki, oats, ragi, whole wheat flour etc. 22% of RDA.
2. Vitamin B1 (Thiamine) : Vitamin B1 protects nerves, helps in carbohydrate metabolism, prevents heart diseases and helps produce red blood cells. Indian Foods rich in B1 are Flax seeds (alsi), Sunflower seeds, sesame seeds, Garden cress seeds (halim), capsicum, whole wheat flour ,  chana dal, moong, walnuts, masoor dal, brown rice ,  jowar, bajra. 20% of RDA.
3. Protein : Protein is required for managing the wear and tear of all cells of the body. Have protein rich Indian foods like curds, paneer, Greek yoghurt, tofu, almonds, sprouts, chana, rajma, chick peas, quinoa, buckwheat ). 19% of RDA.
4. Iron : Iron is essential in the chemical reactions that produce energy from foods. Eat more greens and garden cress seeds to prevent you from being anaemic. Here are the top 7 sources of iron rich foods.  19% of RDA. 
5. Folic Acid (Vitamin B9): Folic acid is an essential vitamin required throughout pregnancy. Folic acid rich Indian foods (kabuli chana, chana dal,  yellow moong dal, urad dal, toor dal , sesame seeds ). 15% of RDA.