5-Minute Power-Packed Spinach Masoor Dal Recipe for Gut & Hormone Health (2025)
Why This Spinach Masoor Dal Recipe Is So Healing
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.
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)
| Category | Ingredient |
|---|---|
| Lentils | ½ cup masoor dal (red lentils), soaked for 30 min |
| Greens | 1 cup chopped spinach (washed) |
| Spices | ½ tsp cumin seeds, ¼ tsp turmeric, ½ tsp black pepper, salt to taste |
| Aromatics | 1-inch grated ginger, 1 green chili (optional) |
| Oil | 1 tbsp ghee or cold-pressed coconut oil |
| Liquid | 2 cups water (adjust for thickness) |
| Optional | Juice of ½ lemon, chopped coriander for garnish |
Watch Our Video: Palak Masoor Dal Recipe | Healthy Spinach & Red Lentil Dal for a Nutritious Meal
Watch this video to learn how to prepare a healthy and nutritious Palak Masoor Dal, made with spinach and red lentils. Don’t forget to like and subscribe for more delicious recipes!
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
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.
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 Sinach 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.
Nutrient | Amount |
Calories | 250 kcal |
Protein | 12g |
Carbohydrates | 35g |
Fiber | 10g |
Fats | 5g |
Iron | 4mg |
Vitamin A | 800 IU |
Calcium | 100mg |
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FAQs: Spinach Masoor Dal Recipe
Q1. What is spinach masoor dal?
Spinach masoor dal is a healthy and nutritious Indian dish made from masoor dal (red lentils) cooked with fresh spinach and a blend of spices. It's a protein-packed meal that’s rich in iron and fiber.
Q2. How do I make spinach masoor dal?
To make spinach masoor dal, cook masoor dal with water and turmeric, and then add sautéed onions, garlic, ginger, tomatoes, and spinach. Simmer the mixture until the dal is soft and well-blended with the spinach. Add seasoning and garnish before serving.
Q3. Can I make spinach masoor dal without garlic?
Yes, if you’re avoiding garlic or prefer a milder taste, you can make spinach masoor dal without garlic. The dish will still be flavorful with the other spices and ingredients like ginger, onions, and tomatoes.
Q4. What are the health benefits of spinach masoor dal?
Spinach masoor dal is rich in plant-based protein, fiber, iron, and folate. It supports digestion, helps in muscle building, and is great for boosting immunity. It’s also an excellent source of antioxidants and a heart-healthy dish.
Q5. What can I serve with spinach masoor dal?
Spinach masoor dal can be served with steamed rice, roti, or naan. You can also pair it with a side of yogurt or a simple salad for a complete and nutritious meal.
