Palak Masoor Dal


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Palak Masoor Dal, a fragrant spinach and lentil preparation made without the use of any calorie-laden ingredients. Do remember not to overcook this dal as the spinach tends to discolour.

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A fragrant spinach and lentil preparation made without the use of any calorie-laden ingredients. Enjoy this dal with phulkas or parathas made on a non-stick pan by only brushing the parathas with oil and not adding extra oil to cook them. Do remember not to overcook this dal as the spinach tends to discolour.

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Palak Masoor Dal recipe - How to make Palak Masoor Dal

Soaking Time:  1 hour.   Preparation Time:    Cooking Time:    Total Time:     Makes 4 servings
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Method
    Method
  1. Wash and soak the masoor dal in enough water for an hour. Drain and discard the water.
  2. Combine the masoor dal, ginger-green chilli paste, turmeric powder and 2 cups of water in a pressure cooker and pressure cook for 2 whistles.
  3. Allow the steam to escape before opening the lid.
  4. Heat the oil in a deep non-stick pan, add the cumin seeds and the cardamom.
  5. When the seeds crackle, add the asafetida, dry red chillies, curry leaves and garlic and sauté on a medium flame for a few seconds.
  6. Add the cooked dal mixture, tamarind pulp, 1 cup of water, spinach and salt, mix well and cook on a medium flame for 1 to 2 minutes, while stirring occasionally.
  7. Serve hot.

Palak Masoor Dal (Healthy Heart) Video by Tarla Dalal

Palak Masoor Dal recipe with step by step photos

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    Preparation for palak masoor dal

    1. To make palak masoor dal recipe | low calorie healthy palak masoor dal | masoor dal with spinach | spinach with masoor dal |  pick, clean and wash the masoor dal. Masoor dal is good for blood and provides the body with a lot of protein. To read more about the health benefits, check out this article on 10 Superb Health Benefits of Masoor / Masoor Dal.
    2. Soak the masoor dal in enough water for an hour.
    3. Meanwhile, clean and wash a bunch of spinach leaves. Here are Top 10 Spinach Recipes.
    4. Place them on a chopping board and chop. Measure 1 cup and keep aside.
    5. After an hour, drain the dal and discard the water.
    6. To make palak masoor dal recipe | low calorie healthy palak masoor dal | masoor dal with spinach | spinach with masoor dal | pick, clean and wash the masoor dal. Masoor dal is good for blood and provides the body with a lot of protein. To read more about the health benefits, check out this article on 10 Superb Health Benefits of Masoor / Masoor Dal.

    How to make palak masoor dal

    1. To prepare healthy palak masoor dal, in a pressure cooker, add the masoor dal.
    2. Add ginger-green chilli paste.
    3. Add turmeric powder.
    4. Add 2 cups of water in the pressure cooker and mix well.
    5. Pressure cook for 2 whistles. Allow the steam to escape before opening the lid.
    6. Heat the oil in a deep non-stick pan. 
    7. Once the oil is hot, add the cumin seeds and the cardamom.
    8. When the seeds crackle, add asafetida.
    9. Add dry red chillies.
    10. Add curry leaves.
    11. Add garlic and sauté on a medium flame for a few seconds or until the raw aroma goes away. For a jain version, skip adding garlic.
    12. Add the cooked dal mixture. If you like your veggies like I do, try out this version of wholesome Masoor Dal with Mixed Vegetables.
    13. Add tamarind pulp. This gives a pleasant sourness to our palak masoor dal. You can also make use of tomatoes or lemon juice to give a similar flavour.
    14. Add 1 cup of water, spinach and salt. Spinach has a naturally salty flavour so be cautious while adding salt to the dal.
    15. Mix well and cook palak masoor dal recipe | low calorie healthy palak masoor dal | masoor dal with spinach | spinach with masoor dal |  on a medium flame for 1 to 2 minutes, while stirring occasionally.
    16. Serve palak masoor dal hot. Similarly, you can prepare Palak Chana Dal, Palak Toovar Dal and enjoy with a bowl of steamed rice or jeera rice.

    Palak Masoor Dal good for heart

    1. Palak Masoor Dal – A Healthy Accompaniment for Healthy Heart. Palak and Masoor Dal both the ingredients are rich in folic acid a type of B vitamin which has a role in Homocysteine metabolism and its break does in body. High levels of homocysteine otherwise have often being recognized as one of the root cause of heart disease. This dal is good to increase your folic acid for pregnant women.  
    2. Masoor is also a good source of phosphorus and magnesium, both of which help in maintaining normal heartbeat.
    3. Masoor Dal is rich in iron too. A good amount of iron in body ensures a proper supply of oxygen and nutrients to all parts of the body including heart. Good for an iron rich dal to have for dinner. 
    4. This recipes for  heart patients who have pre-existing diabetes too can enjoy this Palak Masoor Dal. 
       
    5.  Low glycemic index recipe using  masoor dal (25) makes it suitable for weight loss dal and low glycemic index dinner
       
    6. Obese people looking forward to a healthy lifestyle and a healthy heart can also welcome this healthy addition to their meals. Not very high in calories and fat but providing good amount of protein and fiber along with many other micronutrients are what they usually target. This Palak Masoor Dal helps them achieve their target. 
       
    Accompaniments

    Cabbage Pulao 
    Chick Pea and Mint Rice 

    Nutrient values (Abbrv) per serving
    Energy86 cal
    Protein5.2 g
    Carbohydrates13.1 g
    Fiber2.4 g
    Fat1.5 g
    Cholesterol0 mg
    Sodium12 mg

    RECIPE SOURCE : Healthy Heart CookbookBuy this cookbook

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    Reviews

    Palak Masoor Dal
    5
     on 30 May 16 08:16 PM


    When should the palak be added, while pressure cooking the dal or when it is cooked ? The recipe does not mention when , please advice.
    | Hide Replies
    Tarla Dalal    Hi Seema, The palka has to be added in point no 6 as mentioned in the recipe.
    Reply
    31 May 16 04:36 PM
    Palak Masoor Dal
    5
     on 29 Aug 12 01:52 PM


    Pressure cooked masoor dal cooked with spinach and spiced with kashmiri chillies and flavored with curry leaves. Quick to make and adding lemon juice gives it that added zest.