Healthful Indian Flavors with Alamelu | Program | #211

coconut

🥗Healthier: unsweetened shredded coconut

💰Cheaper: sunflower seeds

Shredded coconut adds texture without the calories.

urad dal

🥗Healthier: chickpeas

💰Cheaper: split yellow peas

Chickpeas provide protein and fiber.

green chilies

🥗Healthier: bell peppers

💰Cheaper: jalapeños

Bell peppers add sweetness without heat.

mustard seeds

🥗Healthier: cumin seeds

💰Cheaper: black sesame seeds

Cumin seeds offer a warm flavor.

Heat oil in a pan over medium heat until shimmering.

Add mustard seeds and cook until they start to pop, about 1-2 minutes.

Stir in urad dal and sauté until golden brown, about 2-3 minutes.

Add chopped onion and ginger, cooking until onion is translucent, about 3-4 minutes.

Mix in green chilies and curry leaves, sautéing for another minute.

Add spinach and cook until wilted, about 2-3 minutes.

Stir in coconut and salt, cooking for an additional 1-2 minutes.

Remove from heat and drizzle with lemon juice before serving.

Cooking Techniques

Spice Level: