Masoor Dal with Spinach, Protein Rich Recipes
by Tarla Dalal
Added to 213 cookbooks
This recipe has been viewed 113115 times
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.
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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
- 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.
- 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 masoor dal with spinach hot with rotis.
Masoor Dal with Spinach Video by Tarla Dalal
Masoor Dal with Spinach, Protein Rich Recipes recipe with step by step photos
If you like this Masoor Dal and Spinach recipe, you can try out other low calorie dal/kadhi recipes like:
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.
Add the green chillies and add about 1 tsp of water.
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.
In a pressure cooker, pour 1½ cups of water.
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.
Allow the steam to escape before opening the lid. Keep aside.
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.
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.
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.
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.
Add the turmeric powder.
Add the dry mango powder. It provides a pleasant sourness to the Masoor dal with Spinach. You can substitute amchur with lemon juice.
Add the prepared garlic- ginger-green chilli paste.
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.
Add 1 cup of water. If you want a thinner (liquidy) dal then add some more water.
Add the chilli powder. The quantity can be adjusted as per the spice you can handle.
Mix well and cook on a medium flame for 3 to 4 minutes, while stirring occasionally.
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 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.
Nutrient values Per serving
|Energy|| 195.8 kcal|
|Protein|| 10.4 gm|
|Carbohydrate|| 26.1 gm|
|Fat|| 5.5 gm|
|Fibre|| 5.1 gm|
|Vitamin A|| 1233.1 mcg|
|Vitamin C|| 17.1 mg|
|Calcium|| 65.1 mg|
|Iron|| 3.4 mg|
|Folic Acid|| 47.3 mcg|
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