Dal Palak
A wholesome and comforting lentil curry made with tender spinach leaves. This nutritious North Indian dish combines protein-rich lentils and iron-packed spinach, lightly spiced and finished with a simple tempering.
For 4 servings
4 steps. 20 minutes total.
- 1
Step 1
- a.Drain the soaked moong dal and toor dal.
- b.Place the dals in a pressure cooker with 4 cups of water, turmeric powder, and salt.
- c.Secure the lid and cook on medium heat for 4-5 whistles, or until the dals are soft and mushy.
- d.Let the pressure release naturally. Open the cooker and whisk the dal lightly until smooth.
TIPSoaking the lentils beforehand ensures they cook faster and have a creamier texture. - 2
Step 2
- a.Heat ghee in a separate pan or kadai over medium heat.
- b.Add the cumin seeds and let them splutter.
- c.Add the chopped onion and sauté until it turns soft and translucent.
- d.Stir in the grated ginger and minced garlic, and cook for another minute until fragrant.
- 3
Step 3
- a.Add the chopped tomatoes and red chili powder to the pan. Cook until the tomatoes soften and become pulpy.
- b.Add the chopped spinach and cook for 2-3 minutes until it wilts.
- c.Pour the cooked dal into the pan with the spinach masala. Mix well.
- d.Bring to a simmer and cook for 5 minutes, allowing the flavors to meld together. Adjust consistency with hot water if needed.
TIPDon't overcook the spinach to retain its bright green color and nutrients. - 4
Step 4
TIPAdding lemon juice at the end brightens up the flavors and helps with iron absorption from the spinach.
What to keep in mind.
5 tips from the recipe — small details that make a real difference to the final dish.
- 1For a creamier texture, you can blend a small portion of the cooked dal before adding it to the masala.
- 2If you prefer a smokier flavor, you can perform a final 'tadka' (tempering) of ghee, cumin, and dried red chilies to pour over the dal before serving.
- 3To make this dal in an Instant Pot, use the sauté function for the masala and then pressure cook everything together for 8 minutes.
- 4Dal Palak thickens as it cools. Add a splash of hot water when reheating to get the right consistency.
- 5Store leftovers in an airtight container in the refrigerator for up to 3 days.
Adapt it for your goals.
Vegan
Replace the ghee with a neutral vegetable oil or coconut oil to make this recipe completely plant-based.
jainJain
Omit the onion and garlic. You can add a pinch of asafoetida (hing) to the tempering for flavor.
high proteinHigh protein
Add 1/4 cup of cooked quinoa or some crumbled paneer (cottage cheese) at the end for an extra protein boost.
quickQuick
Use only moong dal as it cooks much faster than toor dal. You can also use pre-washed, chopped spinach to save time.
Why this is on our healthy list.
Rich in Plant-Based Protein
The combination of moong and toor dal provides a complete protein profile, essential for muscle repair and growth.
Excellent Source of Iron
Spinach is a powerhouse of iron, which is vital for forming hemoglobin and preventing anemia. The added lemon juice enhances iron absorption.
High in Dietary Fiber
Both lentils and spinach are high in fiber, which aids digestion, promotes gut health, and helps maintain stable blood sugar levels.
Supports Heart Health
This recipe is low in saturated fat and sodium. The fiber and potassium from the ingredients contribute to maintaining healthy blood pressure and cholesterol levels.
Frequently asked questions
Yes, Dal Palak is very healthy. It's an excellent source of plant-based protein from lentils and is rich in iron, vitamins, and fiber from spinach. The minimal use of ghee makes it low in saturated fat.