Spinach masoor dal recipe is a traditional Indian dish made with spinach and protein-rich masoor dal.

There are days when my body craves something warm, grounding, and healing. On those days, I always reach for this Spinach Masoor Dal Recipe. It’s one of those humble, feel-good dishes that reminds me of home – of the aroma of garlic in hot oil, the way dal thickens slowly, and the bright green of wilted spinach just as it hits the pot.

This isn’t a fancy meal. But it’s comforting, gut-friendly, and loaded with plant protein. Whether you’re managing IBS, trying to eat clean, or just want a light, wholesome Indian lunch, this dal delivers. It’s also one of the easiest one-pot meals to make – with ingredients you probably already have in your kitchen.

Why This Spinach Masoor Dal Recipe is Perfect for You

✅ High protein, low fat – Perfect for weight loss and balanced nutrition
✅ Rich in iron, fiber & folate – From the spinach and lentils combo
✅ Great for digestion & gut health – Gentle spices and no heavy cream
✅ Comforting, easy to digest – Ideal for IBS, detox days, or light dinners
✅ Fully vegetarian, meal prep-friendly, and Ayurveda-inspired

Ingredients for spinach masoor dal recipe

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

How to Make Spinach Masoor Dal – Step-by-Step

🔹 Step 1: Wash & Soak the Lentils

Start by rinsing the masoor dal under cold water until the water runs clear. If you have time, soak it for 15–20 minutes to soften it further and make digestion easier.

🔹 Step 2: Prep the Veggies

Wash your spinach well (multiple times if needed) to remove any dirt. Chop finely.
Slice the onions, chop the tomatoes, and make a garlic paste.
Chop the green chilies and gather your whole spices.

🔹 Step 3: Temper the Spices

In a heavy-bottomed pan or pressure cooker, heat 2 teaspoons of olive oil. Once hot, add:

3 cardamom pods
1 small cinnamon stick
Let them sizzle and release their aroma (about 30 seconds).

Now add:

Garlic paste – sauté for 30–60 seconds
Green chilies and sliced onions – cook until soft and slightly golden
Add chopped tomatoes, ½ tsp turmeric, and a pinch of salt

Let the mixture simmer until tomatoes soften and blend into the masala.

🔹 Step 4: Add Dal & Cook

Add your washed masoor dal to the pan along with 4 cups of water. If using a pressure cooker, cook for 3 whistles. If cooking in a pot, cover and simmer for 25–30 minutes, or until dal is soft and mashable.

🔹 Step 5: Add the Spinach

Once the dal is cooked, stir in the chopped spinach. Let it simmer for another 5–7 minutes until the spinach wilts and mixes well with the dal. Adjust salt and water to get your desired consistency.

I personally like mine slightly thick when I’m eating it with rice, and more soupy when having it as a standalone bowl.

🔹 Step 6: Serve Warm

Serve hot with steamed rice, jeera quinoa, or have it like a lentil soup with a dash of lemon. Add a spoon of ghee or olive oil before serving for extra nourishment.

Healthy palak dal served hot in a bowl, garnished with fresh coriander – a comforting Indian lentil curry made with spinach.

Palak Dal Recipe

Urmi Banerjee

Palak Dal is a comforting and wholesome Indian dish made by simmering spinach and lentils with mild spices. It's perfect for everyday meals — light on the stomach, rich in fiber, and packed with plant-based protein.

Print Recipe Pin Recipe

Prep Time 15

Cook Time 10

Total Time 25

Course dinner, Lunch, Main Course

Cuisine Indian

Servings 3 people

Calories 180 kcal

Equipment

1 Pressure Cooker
1 Spatula

Ingredients

1 Bunch Spinach Palak (Spinach) – 1 bunch, chopped
2 cups Red Lentils Masoor Dal (Red Lentils) – 2 cups
5 Cloves Garlic made into a paste
1 Small Cinnamon Stick
2 Green Chilies chopped
3 Small Onions sliced
2 Small Tomatoes chopped
2 tbsp Olive Oil
½ tsp Turmeric Powder
Slat As Per Test
Water As required

Instructions

1 cup yellow moong dal, washed and soaked for 15 minutes
2 cups fresh spinach leaves, finely chopped
1 medium onion, finely chopped
1 medium tomato, chopped
1 tsp grated ginger
1 tsp cumin seeds
½ tsp turmeric powder
Salt to taste
2 tsp olive oil or ghee (for tempering)
2½ to 3 cups water (for cooking the dal)

Notes

This dal is gentle on the stomach and great for those managing IBS.
You can substitute moong dal with split masoor dal.
Avoid chili or garam masala to keep it IBS-safe.
Enjoy with plain rice or soft roti.

Keyword Healthy Dal Recipe, High Fiber Dal, IBS-Friendly Curry, Indian Lentil Curry, Palak Dal, Spinach Dal, Weight Loss Dal

Ayurvedic & Nutritional Benefits of This Spinach Masoor Dal Recipe

✅ Masoor Dal (Red Lentils):

Rich in protein and iron
Balances Kapha and Vata doshas
Easy to digest and quick to cook
Helps build lean muscle and supports weight loss

✅ Spinach (Palak):

Loaded with iron, folate, and fiber
Cools Pitta, supports digestion and liver detox
Boosts hemoglobin levels and strengthens immunity

✅ Garlic & Whole Spices:

Garlic supports gut health, immune function, and circulation
Cinnamon and cardamom add warmth and stimulate digestion
Turmeric reduces inflammation and supports glowing skin

This combination of lentils and greens is deeply healing — not just physically, but energetically. It grounds, soothes, and energizes in the most natural way.

Storage & Meal Prep Tips

Store leftovers in an airtight container for up to 3–4 days in the fridge
Reheat on the stovetop with a splash of water
Make a big batch and portion for lunch boxes or weeknight dinners
Freezes well too – just cool completely before freezing

Nutrient	Amount
Calories	250 kcal
Protein	12g
Carbohydrates	35g
Fiber	10g
Fats	5g
Iron	4mg
Vitamin A	800 IU
Calcium	100mg

FAQs – Spinach Masoor Dal Recipe (Easy & Gut-Friendly)

Q1: Is spinach and dal a good combination for gut health?
Yes. Spinach adds iron, fiber, and antioxidants, while masoor dal provides protein and prebiotic fiber. Together, they support digestion, immunity, and energy.

Q2: Can I eat spinach dal during a gut flare or IBS episode?
Yes. This recipe is onion-garlic free and uses soft-cooked ingredients, making it gentle and nourishing even for those with sensitive digestion or IBS.

Q3: Does masoor dal cause gas or bloating?
Masoor dal is one of the lighter dals and is usually well-tolerated. Soaking and cooking it properly helps reduce bloating and makes it easier to digest.

Q4: How does spinach dal support weight loss?
It’s high in fiber and low in calories, which promotes satiety. The protein from dal helps retain muscle mass while reducing fat when eaten as part of a clean diet.

Q5: Is this dish safe for people with iron deficiency?
Yes. Spinach is rich in non-heme iron, and masoor dal supports iron absorption. Pairing it with a source of vitamin C (like lemon) can enhance absorption further.

Spinach Masoor Dal Recipe – Easy, Nourishing & Gut-Friendly Indian Comfort Food