Masoor Dal with Spinach, Protein Rich Recipes
by Tarla Dalal
masoor dal with spinach recipe | protein rich dal | dal palak | with 18 amazing images.
masoor dal recipe is a versatile Indian food which can find a place in every household. Learn how to make masoor dal with spinach.
This protein rich dal, the unbeatable combination of masoor dal with spinach nourishes your body with protein, iron and folic acid. This ensures overall cell health. The protein helps in cell growth and maintenance, while the iron is a way to ensure a proper supply of oxygen to all cells of the body. This is a great way of achieving glowing skin and bouncy hair.
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. Heat the oil in a kadhai, add the cumin seeds, mix well and sauté on a medium flame for a few seconds. Add the onions and sauté on a medium flame for 2 to 3 minutes. 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. Add 1 cup of water and chilli powder, mix well and cook on a medium flame for 3 to 4 minutes, while stirring occasionally. Serve masoor dal with spinach hot with rotis.
Tomatoes and amchur powder lend a nice tangy flavour to the dal palak. Tomatoes are also a good source of vitamin A, vitamin C and lycopene – all of which are antioxidants which help to reduce inflammation in the body and ward off free radicals. Needless to add, this is a super-healthy recipe as protein-rich dals are an indispensable part of our daily diet!
Diabetics, cancer patients, PCOS, weight loss and heart patients can reduce the oil to 2 tsp instead of 4 tsp and enjoy this recipe. The protein along with fiber also keeps you satiated for a long time and thus good for weight loss. Why not serve it to kids as well and make it a family fare. Serve this masoor dal recipe hot with rotis or rice to make a homely and satisfying meal.
Tips for masoor dal with spinach. 1. Wash the spinach very well to get rid of all the dirt. 2. Do not over cook the dal. Let it have a slight coarse texture. It gives a nice mouthfeel. 3. As a variation, you can replace masoor dal with green moong dal.
If you like masoor dal then do check out our recipes using masoor dal, it has recipes for snacks, soups, main course etc.
Enjoy masoor dal with spinach recipe | protein rich dal | dal palak | 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
For Masoor Dal With Spinach
1 cup masoor (split red lentil) dal
1 cup chopped spinach (palak)
2 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
For masoor dal with spinach
- For masoor dal with spinach
- To make {span class="bold1"}masoor dal with spinach{/span}, pour 1½ cups of water in a pressure cooker, add the masoor dal, mix well and pressure cook for 2 whistles.
- Allow the steam to escape before opening the lid. Keep aside.
- Heat the oil in a kadhai, add the cumin seeds, mix well and sauté on a medium flame for a few seconds.
- Add the onions and sauté on a medium flame for 2 to 3 minutes.
- 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.
- Add 1 cup of water and chilli powder, mix well and cook on a medium flame for 3 to 4 minutes, while stirring occasionally.
- Serve {span class="bold1"}masoor dal with spinach{/span} hot with rotis.
Masoor Dal with Spinach Video by Tarla Dalal
If you like Masoor Dal with Spinach, then try:
- 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:
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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.
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Add the green chillies and add about 1 tsp of water.
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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.
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In a pressure cooker, pour 1½ cups of water.
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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.
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Allow the steam to escape before opening the lid. Keep aside.
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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.
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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.
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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.
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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.
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Add the turmeric powder.
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Add the dry mango powder. It provides a pleasant sourness to the Masoor dal with Spinach. You can substitute amchur with lemon juice.
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Add the prepared garlic- ginger-green chilli paste.
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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.
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Add 1 cup of water. If you want a thinner (liquidy) dal then add some more water.
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Add the chilli powder. The quantity can be adjusted as per the spice you can handle.
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Mix well and cook on a medium flame for 3 to 4 minutes, while stirring occasionally.
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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
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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 heart, diabetics 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.
Tips for masoor dal with spinach
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Wash the spinach very well to get rid of all the dirt.
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Do not over cook the dal. Let it have a slight coarse texture. It gives a nice mouthfeel.
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As a variation, you can replace masoor dal with green moong dal.
| Energy | 186 cal |
| Protein | 10.2 g |
| Carbohydrates | 24 g |
| Fiber | 4.9 g |
| Fat | 5.4 g |
| Cholesterol | 0 mg |
| Vitamin A | 1167.7 mcg |
| Vitamin B1 | 0.2 mg |
| Vitamin B2 | 0.1 mg |
| Vitamin B3 | 1.3 mg |
| Vitamin C | 12.8 mg |
| Folic Acid | 42.2 mcg |
| Calcium | 53.2 mg |
| Iron | 3.6 mg |
| Magnesium | 46.3 mg |
| Phosphorus | 122 mg |
| Sodium | 15.3 mg |
| Potassium | 289.6 mg |
| Zinc | 1.3 mg |
It was easy to make and taste was good. Spinach quantity could be doubled as I felt it shrank after cooking.
Today I''ll try this recipe and my husband love this Masoor dal with spinach.thanks madam
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.
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
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.
Made it for dinner, really yummy. thanks you
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.