Moong Dal with Spinach

Moong Dal with Spinach

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Though prepared in various different ways across the country, Moong Dal with Spinach is nevertheless a favourite combination in desi cooking. Here, we have made a low calorie version of this delicious iron-rich dal. This recipe is chock full of nutrients, as spinach brings protein, garlic has anti-bacterial and other medicinal properties, and green moong is full of protein, iron, vitamin A, fibre and zinc. Take care to just partially cook the dal so as to retain its crunch.

Moong Dal with Spinach recipe - How to make Moong Dal with Spinach

Preparation Time:    Cooking Time:    Total Time:     4Makes 4 servings
Show me for servings


1/2 cup green moong dal (split green gram)
3/4 cup chopped spinach (palak)
2 tsp oil
1 tsp cumin seeds (jeera)
1/2 cup finely chopped onions
1/2 cup finely chopped tomatoes
2 tsp dried mango powder (amchur)
1/2 tsp turmeric powder (haldi)
salt to taste

To Be Ground Into A Paste (using Little Water)
1 1/2 tbsp roughly chopped green chillies
6 garlic (lehsun) cloves
25 mm (1") ginger (adrak)

  1. Soak the green moong dal in enough water in a bowl for 2 hours and drain.
  2. Boil a vesselful of water, add the drained green moong dal, mix well and cook on a medium flame for 4 to 5 minutes or till it is partially cooked, while stirring occasionally. Drain well and keep aside.
  3. Heat the oil in a deep non-stick pan and add the cumin seeds.
  4. When the seeds crackle, add the prepared paste and onions and sauté on a medium flame for 1 minute.
  5. Add the tomatoes along with 2 tbsp of water, mix well and cook on a medium flame for 1 to 2 minutes or till the tomatoes turn soft, while stirring occasionally.
  6. Add the spinach, cooked green moong dal, dried mango powder, turmeric powder, salt and 3 cups of water, mix well and cook on a medium flame for 2 to 3 minutes, while stirring occasionally.
  7. Serve hot.
Nutrient values (Abbrv) per serving
Energy132 cal
Protein7.2 g
Carbohydrates19.1 g
Fiber3 g
Fat3 g
Cholesterol0 mg
Sodium18 mg
Moong Dal with Spinach (Iron Rich Recipe) Video by Tarla Dalal


Moong Dal with Spinach
 on 05 Sep 20 07:48 AM

is this calorie calculation as well this serving bowl.
Tarla Dalal
10 Sep 20 07:53 PM
   Without the serving bowl.
Moong Dal with Spinach
 on 21 Sep 16 06:51 PM

Love this recipe.
Moong Dal with Spinach
 on 27 Jul 16 01:13 AM

Moong Dal with Spinach
 on 21 Apr 16 07:07 PM

Great recipe . Came out perfect
Tarla Dalal
22 Apr 16 08:46 AM
   Hi Ronita , we are delighted you loved the Moong Dal with Spinach recipe. Please keep posting your thoughts and feedback and review recipes you have loved. Happy Cooking.
Moong Dal with Spinach
 on 20 Jun 15 03:07 PM

Tried this recipe ..delicious
Moong Dal with Spinach
 on 18 Jun 15 12:45 AM

tasted great. I didn''t have mango powder. I was told to use lemon juice as a sub.
Dal with Spinach ( Low Calories Recipe)
 on 08 Nov 14 10:04 AM

Nice, crunchy dal...paste used in this recipes gives that perfect flavour...loved it...I enjoyed with fibre rich brown rice...