Masoor Dal with Spinach, Protein Rich Recipes


Masoor Dal with Spinach, Protein Rich Recipes

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Masoor dal with spinach, the unbeatable combination of masoor dal with spinach nourishes your body with proteins, iron and folic acid.

Tomatoes and amchur powder lend a nice tangy flavour to the dal. Needless to add, this is a super-healthy recipe as protein-rich dals are an indispensable part of our daily diet!

Serve it hot with rotis or rice to make a homely and satisfying meal.

If you like masoor dal then do check out our recipes using masoor dal, it has recipes for snacks, soups, main course etc.

Enjoy how to make Masoor Dal with Spinach recipe with detailed step by step photos and video below.

Masoor Dal with Spinach, Protein Rich Recipes recipe - How to make Masoor Dal with Spinach, Protein Rich Recipes

Preparation Time:    Cooking Time:    Total Time:     Makes 4 servings

Ingredients


For Masoor Dal With Spinach
1 cup masoor (split red lentil) dal
1 cup chopped spinach (palak)
4 tsp oil
1 tsp cumin seeds (jeera)
1/2cup finely chopped onion
1/2 tsp turmeric powder (haldi)
2 tsp dried mango powder (amchur)
1/2 cup finely chopped tomatoes
salt to taste
3/4 tsp chilli powder

To Be Ground Into A Smooth Garlic-ginger-green Chilli Paste
1 tbsp roughly chopped garlic (lehsun)
1 tsp roughly ginger (adrak)
1 tbsp roughly chopped green chillies

For Serving With Masoor Dal With Spinach
rotis

Method
For masoor dal with spinach

    For masoor dal with spinach
  1. To make masoor dal with spinach, pour 1½ cups of water in a pressure cooker, add the masoor dal, mix well and pressure cook for 2 whistles.
  2. Allow the steam to escape before opening the lid. Keep aside.
  3. Heat the oil in a kadhai, add the cumin seeds, mix well and sauté on a medium flame for a few seconds.
  4. Add the onions and sauté on a medium flame for 2 to 3 minutes.
  5. Add the cooked masoor dal, spinach, turmeric powder, dry mango powder, prepared garlic- ginger-green chilli paste, tomatoes and salt, mix well and cook on a medium flame for 2 to 3 minutes, while stirring occasionally.
  6. Add 1 cup of water and chilli powder, mix well and cook on a medium flame for 3 to 4 minutes, while stirring occasionally.
  7. Serve masoor dal with spinach hot with rotis.
Nutrient values (Abbrv) per serving
Energy186 cal
Protein10.2 g
Carbohydrates24 g
Fiber4.9 g
Fat5.4 g
Cholesterol0 mg
Sodium15.3 mg
Masoor Dal with Spinach Video by Tarla Dalal
Masoor Dal with Spinach, Protein Rich Recipes with step by step photos

If you like Masoor Dal with Spinach, then try:

  1. If you like this Masoor Dal and Spinach also known as Masoor Dal with Palak recipe, you can try out other low calorie dal/kadhi recipes like:

How to make Masoor dal with Spinach:

  1. For the Masoor dal with Spinach recipe, we will first prepare a fresh garlic-ginger-green chilli paste. For that, in a mortar-pestle or small mixer jar, put the garlic and ginger.
  2. Add the green chillies and add about 1 tsp of water.
  3. Grind into a smooth garlic-ginger-green chilli paste. Keep aside. Though this paste is readily available in market, the freshly pounded paste has a unique taste.
  4. In a pressure cooker, pour 1½ cups of water.
  5. Add the masoor dal. Masoor dal is rich in protein and iron. It is good for diabetics, pregnant women and heart patients. Read more about the health benefits of masoor dal here. Mix well and pressure cook for 2 whistles.
  6. Allow the steam to escape before opening the lid. Keep aside.
  7. For the Masoor dal with Spinach, heat the oil in a kadhai or deep non-stick pan. You can also make use of ghee for this tadka. Add the cumin seeds, mix well and sauté on a medium flame for a few seconds.
  8. Add the onions and sauté on a medium flame for 2 to 3 minutes. If you are Jain, then you can make the Masoor dal with Spinach without garlic and onion.
  9. Add the cooked masoor dal. The combination of masoor dal and palak is packed with a load of nutritients but, you can aslo make use of tuvar dal to make this palak dal recipe.
  10. Add spinach. Palak is a popular green leafy vegetable. Eating spinach not only provides body with fibre and iron but also, reduces oxidative stress and blood pressure. Check out our detailed article about nutritional benefits of spinach and some healthy recipes using palak.
  11. Add the turmeric powder.
  12. Add the dry mango powder. It provides a pleasant sourness to the Masoor dal with Spinach. You can substitute amchur with lemon juice.
  13. Add the prepared garlic- ginger-green chilli paste.
  14. Add the tomatoes and salt, mix well and cook on a medium flame for 2 to 3 minutes, while stirring occasionally. The addition of salt right after adding tomatoes, help in softening them faster.
  15. Add 1 cup of water. If you want a thinner (liquidy) dal then add some more water.
  16. Add the chilli powder. The quantity can be adjusted as per the spice you can handle.
  17. Mix well and cook on a medium flame for 3 to 4 minutes, while stirring occasionally.
  18. Serve the Masoor dal with Spinach for a simple yet wholesome meal, along with jeera rice or tawa parathas. Also, do make sure to slice up some onions, squeeze in some lemon and toss it along with salt & pepper and serve with your palak masoor dal.

Masoor Dal with Palak for Diabetics, Weight Loss

  1. Masoor Dal with Palak is healthy for diabetics, weight loss and heart. Spinach is one of the richest plant sources of Iron and it should be part of a healthy diet for everyone. Spinach is good for the heartdiabetics and eyes. 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. So go ahead and enjoy Masoor Dal with Palak with  bajra roti or jowar roti

Reviews

Masoor Dal with Spinach, Protein Rich Recipes
 on 07 Jun 19 12:49 PM
5

Love the combination of spinach and masoor dal...a simple yet tasty dal with basic ingredients...Goes well with roti''s as well as rice.
Masoor Dal with Spinach, Protein Rich Recipes
 on 28 May 19 12:11 PM
5

unfortunately I had no dried mango powder and no chili powder. so I took only piment d''espelette. instead of green chili powder I took a dried red chilli. the dish was amazing to be my first european Masoor dal with spinach. Merci
Tarla Dalal
07 Jun 19 01:01 PM
   Delighted to know you got the Masoor Dal recipe right. Bienvenue. Keep posting your feedback on recipes you have tried.
Masoor Dal with Spinach, Protein Rich Recipes
 on 28 May 19 06:55 AM
5

Masoor Dal with Spinach, Protein Rich Recipes
 on 21 Jan 17 12:38 PM
5

I had always tried palak with either moong or tuvar dal. This was the first time I tried it with Masoor dal. It was delicious.Hence forth I will always make it like this only. Also ingredients and few and it is easy to make. My 3 year old also loved it.
Tarla Dalal
23 Jan 17 10:22 AM
   Hi Vaibhavi, we are delighted you loved the Masoor Dal with Spinach recipe and it came out perfectly. Well done! Please keep posting your thoughts and feedback and review recipes you have loved. Happy Cooking.
Masoor Dal with Spinach, Protein Rich Recipes
 on 24 Dec 16 01:00 PM
5

Made it for dinner, really yummy. thanks you
Masoor Dal with Spinach, Protein Rich Recipes
 on 19 Sep 16 10:54 AM
5

A simple everyday dal perked up with masalas. Pairs well with rice and roti both. Spinach enhances the taste and eye appeal both, so even kids are sure to like it.