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spinach masoor dal recipe

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
Cook Time 10 minutes
Total Time 25 minutes
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