Palak Dal is a traditional Indian dish made with spinach and protein-rich masoor dal. This healthy dal recipe is perfect for weight loss and digestion.Palak Dal is a wholesome and comforting dish that combines the goodness of spinach (palak) with protein-rich lentils (masoor dal). This traditional Indian recipe is not only delicious but also packed with essential nutrients, making it an excellent addition to a healthy diet.
Why You Should Include Palak Dal in Your Diet
Palak Dal is a perfect balance of taste and nutrition. It provides a high amount of protein, fiber, and essential vitamins, making it ideal for weight loss, digestion, and overall health. Additionally, the spices used in this recipe, such as garlic, cardamom, and cinnamon, offer
Ingredients for Palak Dal
- Palak (Spinach) – 1 bunch, chopped
- Masoor Dal (Red Lentils) – 2 cups
- Garlic – 5 cloves, made into a paste
- Cardamom – 3 pods
- Cinnamon Stick – 1 small piece
- Green Chilies – 2, chopped
- Onions – 3, sliced
- Tomatoes – 2, chopped
- Olive Oil – 2 teaspoons
- Turmeric Powder – ½ teaspoon
- Salt – As per taste
- Water – As required
Step-by-Step Cooking Instructions
Step 1: Preparing the Ingredients
- Thoroughly wash the masoor dal under running water to remove excess starch.
- Slice the onions and chop the tomatoes.
- Make a paste of garlic.
- Rinse and chop the spinach leaves.
Step 2: Cooking the Base
- Heat 2 teaspoons of olive oil in a pressure cooker over medium heat.
- Add cardamom pods and cinnamon stick, and sauté for a few seconds until aromatic.
- Add sliced onions and cook until they become translucent.
- Stir in the garlic paste, chopped tomatoes, and green chilies.
- Season with turmeric and salt, then sauté for another 2 minutes until the tomatoes soften.
Step 3: Cooking the Dal
- Pour the washed masoor dal into the pressure cooker.
- Add enough water to submerge the dal and mix well.
- Close the lid and pressure cook for one whistle on medium heat.
- Once done, release the steam naturally before opening the lid.
Step 4: Adding the Spinach
- Add chopped spinach into the cooked dal.
- Stir well and let it cook for a few minutes on a low flame.
- Close the pressure cooker and cook for one more whistle.
Step 5: Serving
- Serve the hot and nutritious Palak Dal with steamed rice or chapati.
- Garnish with a few drops of lemon juice for an added zest.
Nutritional Value of Palak Dal (Per Serving)
Nutrient | Amount |
Calories | 250 kcal |
Protein | 12g |
Carbohydrates | 35g |
Fiber | 10g |
Fats | 5g |
Iron | 4mg |
Vitamin A | 800 IU |
Calcium | 100mg |
Health Benefits of Palak Dal
- Rich in Protein & Fiber – Masoor dal provides essential plant-based protein and dietary fiber, promoting muscle repair and digestive health.
- Boosts Immunity – Garlic and spinach are loaded with antioxidants and vitamins that strengthen the immune system.
- Supports Weight Loss – High fiber content keeps you full for longer, reducing unnecessary snacking.
- Good for Heart Health – Olive oil and lentils contribute to maintaining healthy cholesterol levels.
- Regulates Blood Sugar – Lentils have a low glycemic index, making this dish suitable for diabetics.
