Try this spinach masoor dal recipe made without onion or garlic. IBS-friendly, high protein, rich in iron, and perfect for healing digestion. When I was healing my gut, I missed comfort food. But most dal recipes were heavy on garlic, onion, or thick tadkas that upset my digestion. So I simplified. And that’s how this spinach masoor dal recipe was born.

This is not just any dal — it’s high in plant protein, rich in iron, anti-inflammatory, and naturally soothing. No garlic, no onion, no bloating. Just clean, warming nourishment in every spoonful.

Why This Spinach Masoor Dal Recipe Is So Healing

Light & easy to digest – great for IBS or gut reset
✔️ No onion, no garlic – just real flavor from whole spices
✔️ Protein-rich – thanks to red lentils + spinach combo
✔️ High in iron & fiber – supports energy + detox
✔️ One-pot meal – 30 mins, no mess
✔️ Can be enjoyed with rice, roti, or just plain

If you’ve been looking for a spinach masoor dal recipe that loves your gut back, this is it.

Ingredients (Serves 2–3)

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

Step 1: Prep the Dal

Wash and soak masoor dal for 30 minutes. Drain before cooking.

🔸 Step 2: Sauté Spices

In a pan or cooker, heat ghee. Add cumin seeds and let them crackle. Add grated ginger and green chili (if using). Sauté lightly for 1–2 minutes.

🔸 Step 3: Cook the Dal

Add soaked dal, turmeric, salt, and 2 cups water. Cook on low-medium until soft (10–12 minutes in pressure cooker, 25 mins in pan).

🔸 Step 4: Add Spinach

Once dal is soft, stir in chopped spinach. Simmer for 5–6 minutes until spinach wilts and blends into the dal.

🔸 Step 5: Garnish & Serve

Finish with black pepper, lemon juice, and coriander. Serve hot with rice, roti, or eat like a warm soup.

Spinach Masoor Dal Recipe – No Onion, No Garlic, Gut Friendly

Urmi Banerjee

This warm and soothing spinach masoor dal recipe is gluten-free, anti-inflammatory, and perfect for digestion. High in protein and iron, it’s a clean comfort meal for IBS, weight loss, or gut reset.

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Prep Time 15 minutes mins

Cook Time 10 minutes mins

Total Time 25 minutes mins

Course dinner, Lunch, Main Course

Cuisine Indian

Servings 2 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.
• Soak dal 30 mins.
• Heat oil, add cumin, ginger, chili.
• Add dal, turmeric, salt, water. Cook till soft.
• Add spinach, simmer 5 mins.
• Garnish + serve.

Keyword dal without onion garlic, gut friendly lentil soup, Healthy Dal Recipe, High Fiber Dal, IBS-Friendly Curry, Indian Lentil Curry, Palak Dal, Spinach Dal, spinach masoor dal recipe, Weight Loss Dal

Ingredient Benefits

✅ Masoor Dal (Red Lentils)

Lightest lentil for digestion. Rich in protein, iron, B-vitamins, and easy to cook.

✅ Spinach

High in fiber, folate, and plant-based iron. Cools inflammation and supports bowel movements.

✅ Ginger

Anti-inflammatory, stimulates enzymes, relieves gas.

✅ Cumin

Improves nutrient absorption and bile production.

✅ Turmeric

Supports liver, reduces bloating and gut inflammation.

How to Eat This Dal

✔ With jeera rice + ghee
✔ With jowar/bajra roti + salad
✔ With millet khichdi
✔ As a soup (add more water + lemon)
✔ For lunch or light dinner

This spinach masoor dal recipe is versatile, grounding, and nourishing.

Storage & Reheat Tips

• ✅ Refrigerate up to 3 days

• ✅ Reheat gently on low heat with splash of water

• ✅ Avoid freezing (spinach texture may break)

• ✅ Best eaten fresh or next day

Final Thoughts of Spinach masoor dal recipe

This spinach masoor dal recipe has become a regular part of my weekly routine. Whether I’m doing a gut reset or just craving a warm bowl of comfort, this spinach masoor dal recipe always delivers.

I love how this spinach masoor dal recipe skips the heavy tadka and focuses on clean ingredients that are easy to digest. It’s also the only spinach masoor dal recipe I trust to give me iron and protein without bloating.

When I serve this spinach masoor dal recipe with a spoon of ghee and hot rice, it feels like nourishment in every bite. My IBS doesn’t flare with this spinach masoor dal recipe, and that’s why I keep coming back to it. If you need a safe, satisfying, and simple spinach masoor dal recipe, this one is it.

FAQ – Spinach Masoor Dal Recipe

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