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Amaranth Leaves Dal Recipe

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🌿 Amaranth Leaves Dal Recipe (Chaulai Dal) – Healthy, Protein-Rich Indian Comfort Food

Looking for a nutritious, easy, and authentic Indian dal recipe? This Amaranth Leaves Dal, also known as Chaulai Dal, is a wholesome, protein-packed dish made with lentils and fresh green amaranth leaves. It’s comforting, budget-friendly, and perfect for everyday meals.

This traditional recipe is popular across Indian households and pairs beautifully with steamed rice or roti. Whether you call it Chaulai Saag Dal, Thotakura Pappu, or simply Amaranth Dal, this dish is a powerhouse of nutrition and flavor.

⭐ Why You’ll Love This Amaranth Leaves Dal

  • ✅ Rich in plant-based protein
  • ✅ Iron and fiber-packed leafy greens
  • ✅ Easy one-pot recipe
  • ✅ Vegan & gluten-free
  • ✅ Perfect for weight-loss diets
  • ✅ Kid-friendly and gut-friendly

🥬 What Are Amaranth Leaves?

Amaranth leaves (Chaulai / Thotakura) are highly nutritious green leafy vegetables widely used in Indian cooking. They are:

  • High in iron, calcium, and antioxidants
  • Excellent for improving digestion
  • Beneficial for boosting immunity
  • Good for heart health

These leafy greens blend beautifully with lentils, making them ideal for dal recipes.

🛒 Ingredients for Amaranth Leaves Dal

Serves: 4
Prep Time: 10 minutes
Cook Time: 20 minutes

Main Ingredients:

  • 1 cup Toor dal (Arhar dal) – washed
  • 2 cups fresh Amaranth leaves (Chaulai) – chopped
  • 1 small onion – finely chopped
  • 1 tomato – chopped
  • 2 green chilies – slit
  • 1 tsp ginger-garlic paste
  • ½ tsp turmeric powder
  • Salt to taste
  • 3 cups water

For Tempering (Tadka):

  • 2 tbsp oil or ghee
  • 1 tsp mustard seeds
  • 1 tsp cumin seeds
  • 2–3 garlic cloves – sliced
  • 1 dried red chili
  • A pinch of asafoetida (hing)
  • 6–8 curry leaves

👩‍🍳 Step-by-Step Amaranth Leaves Dal Recipe

Step 1: Cook the Dal

  1. Wash the toor dal thoroughly.
  2. In a pressure cooker, add dal, turmeric, water, and cook for 3–4 whistles until soft.
  3. Mash the dal lightly and set aside.

Step 2: Prepare the Greens

  1. Wash amaranth leaves thoroughly.
  2. Chop them finely, including tender stems.

Step 3: Combine & Simmer

  1. In a pan, add chopped onions and sauté until translucent.
  2. Add ginger-garlic paste and green chilies.
  3. Add tomatoes and cook until soft.
  4. Add chopped amaranth leaves and cook until wilted.
  5. Add cooked dal and salt.
  6. Simmer for 5–7 minutes until flavors blend well.

Step 4: Prepare Tadka (Tempering)

  1. Heat oil or ghee in a small pan.
  2. Add mustard seeds and let them splutter.
  3. Add cumin seeds, garlic, red chili, curry leaves, and hing.
  4. Pour this tempering over the dal.
  5. Cover immediately to trap the aroma.

✨ Your Amaranth Leaves Dal is ready to serve!

🍚 Serving Suggestions

  • Serve hot with steamed basmati rice
  • Pair with jeera rice
  • Enjoy with phulka or roti
  • Add a side of pickle and papad for a complete Indian meal

🥗 Health Benefits of Amaranth Leaves Dal

1️⃣ High in Protein

Toor dal provides plant-based protein essential for muscle repair and overall health.

2️⃣ Iron-Rich

Amaranth leaves help combat iron deficiency and improve hemoglobin levels.

3️⃣ Supports Digestion

High fiber content promotes better digestion and gut health.

4️⃣ Weight Loss Friendly

Low in calories and high in nutrients.

5️⃣ Heart-Healthy

Rich in antioxidants that support cardiovascular health.

🌶️ Variations of Chaulai Dal

  • Moong Dal Version: Use yellow moong dal for lighter digestion.
  • Garlic-Free Version: Skip garlic for a satvik preparation.
  • Spicy Andhra Style: Add red chili powder and extra green chilies.
  • Coconut Flavor: Add 2 tbsp grated coconut for South Indian taste.
  • Instant Pot Method: Pressure cook dal for 8 minutes on high, NPR for 10 minutes.

🧊 Storage & Reheating

  • Store in refrigerator for up to 3 days.
  • Reheat with a splash of water.
  • Can be frozen for up to 1 month.

❓ Frequently Asked Questions (FAQs)

1. Can I use moong dal instead of toor dal?

Yes, moong dal works well and makes the dish lighter and easier to digest.

2. Is amaranth leaves dal good for weight loss?

Absolutely. It is low in calories, high in fiber, and keeps you full longer.

3. Can I make this dal vegan?

Yes. Simply use oil instead of ghee for tempering.

4. Are amaranth leaves and spinach the same?

No. While both are leafy greens, amaranth leaves have a slightly earthy flavor and higher iron content.

5. Can I skip onion and garlic?

Yes, you can make a no-onion, no-garlic version for fasting or satvik meals.

🌿 Final Thoughts

This Amaranth Leaves Dal Recipe is the perfect blend of nutrition and comfort. Simple ingredients, quick preparation, and immense health benefits make it an ideal everyday Indian dish.

If you love wholesome Indian recipes that are both delicious and healthy, this Chaulai Dal deserves a regular spot in your kitchen.

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