Dal Palak is a healthy, delicious and high protein recipe in which dal /lentils are cooked with spinach and tempered with basic Indian spices ! It is the type of dish which keeps your tummy and soul satisfied as it combines the goodness of spinach and lentils. Mostly cooked with Pigeon peas/Tuvar/arhar dal , any type of lentil is used as per your preference. I have used the combination of yellow moong dal and red lentils (split masoor dal) because of the health benefits they offer.
Red lentils are not only a great source of low-fat, plant-based protein, but contain a wealth of B vitamins, many essential minerals and fiber.
- 1 cup of masoor dal gives 31% of the daily recommendation of protein for an adult man.
- It is very good for pregnant women as its high in folic acid.
- It is also high in iron and when combined with spinach, 1 serving can make up to 10% of your daily iron requirement.
- The glycemic index of red lentils are very low , hence it is very good for diabetics.
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Cuisine: Indian Course: Side dish/ Main Serves: 2-3
Ingredients:
- Red lentils: 1/2 cup, washed
- Yellow moong dal: 1/2 cup, washed
- Spinach: 2 cups, tightly packed, chopped finely
- Tomatoes: 2 ,chopped roughly
- Onion: 2 medium sized, chopped finely
- Green chillies: 1-2
- garlic cloves: 2-3, minced
- Ginger: 1 inch piece, chopped
- Ghee: 2 tbsp
- Salt: as per taste
- Hing/ Asfoetida : a pinch
- Cumin seeds/jeera: 3/4 tsp
- Turmeric powder/haldi: 1/2 tsp
- Red Chilli powder: 1/4 tsp ( or more if you want more spicy)
- Garam masala: 1/4 tsp
- Coriander Powder: 1.5 tsp
- Lemon juice: as per taste
- Fresh Coriander: Chopped
For 2nd tempering: (Optional but recommended)
- Ghee: 1 tbsp
- Cumin seeds: 1/2 tsp
- Dry red chillies: 2
- Hing: a pinch
- Garlic cloves: 2, chopped (optional )
Method:
- First, wash and soak both lentils for 15-20 minutes. Drain excess water and pressure cook dal with 2 cups of water and 1 tsp of salt, for 2 whistles, on medium heat. Once all the pressure releases naturally, open the lid and keep it aside.
- In the mean time, grind tomatoes, ginger and chillies together to a fine paste in a grinder.
- In a pan or kadhai, heat 2 tbsp of ghee. Once hot, add 3/4 tsp of cumin seeds and a pinch of hing.
- When the cumin seeds sizzle, add chopped garlic and fry on medium heat until it is very lightly golden.
- Next, add chopped onion and mix it nicely. Saute for few minutes until they start to turn golden on edges.
- Now , add tomato ,chilli and ginger paste. Add 1/2 tsp salt. Cook for 2-3 minutes on medium heat.
- Add turmeric powder, coriander powder and red chilli powder . When ghee oozes from the corners, add chopped spinach. Stir nicely and cook until the spinach softens, about 2 minutes.
- Add cooked dal to it and mix. Check salt and adjust. Add garam masala and give everything a good mix. Add 1 cup of water or according to desired consistency and let the dal come to a boil.
- Simmer for 2-3 minutes. Drizzle some lemon juice . Garnish with chopped coriander leaves.
For 2nd tempering:
- Heat 1 tbsp ghee in a small pan, add cumin seeds when the ghee is hot.
- When the cumin seeds crackles, add dry red chilli and a pinch of hing. Switch off the gas, add red chilli powder and mix.
- Pour this ghee on dal and cover the dal for 2-3 minutes to let the dal absorb the lovely flavours!
- If you love the dhaba style garlicky flavor in dal, you can also add 1 clove of chopped garlic in tempering. Just add chopped garlic after cumin seeds and fry till they are lightly golden.
- Enjoy!!