Dal Palak Recipe: Spinach and Lentil Dish 2023

Dal Palak

Recipe for Dal Palak - A spinach-based dish with yellow lentils (toor dal), flavored with Indian spices.

Ingredients:

• 1 cup toor dal (yellow lentils), washed and soaked for 30 minutes
• 2 cups spinach leaves, chopped
• 2-3 green chillies, slit
• 1 medium-sized onion, chopped
• 2-3 garlic cloves, minced
• 1 tsp ginger, grated
• 1 tsp cumin seeds
• 1 tsp mustard seeds
• 1/2 tsp turmeric powder
• Salt, to taste
• 1 tbsp oil
• Water, as needed

Instructions:

1. Pressure cook the soaked toor dal with 2 cups of water and turmeric powder for 4-5 whistles or until the dal is soft and cooked.
2. In a pan, heat oil and add cumin seeds and mustard seeds. Let them splutter.
3. Add chopped onions, minced garlic, grated ginger, and green chillies to the pan. Saute until the onions turn translucent.
4. Add the chopped spinach leaves and saute for 2-3 minutes or until the spinach is wilted.
5. Add the cooked toor dal to the pan and mix well.
6. Add water as needed to adjust the consistency of the dal.
7. Add salt to taste and let the dal simmer for 5-10 minutes.
8. Serve hot with rice or roti.

Let me know in the comment box if you have any questions or suggestions.

Dal Palak Nutrition information

Here is the nutrition information for the given recipe per serving (assuming 4 servings):

⇒ Calories: 237

⇒ Total Fat: 4g

• Saturated Fat: 0g
• Trans Fat: 0g
• Cholesterol: 0mg
• Sodium: 590mg
• Total Carbohydrates: 38g
• Dietary Fiber: 16g
• Sugars: 3g
• Protein: 15g

Health benefits of Dal Palak

⇒ High in protein: Lentils are a great source of plant-based protein, which can help build and repair tissues in the body.

⇒ Rich in fiber: Lentils are also a good source of dietary fiber, which can help promote digestive health and prevent constipation.

⇒ Supports heart health: Lentils contain nutrients like folate, potassium, and magnesium, which can help lower blood pressure and reduce the risk of heart disease.

⇒ Boosts immunity: Spinach is a rich source of vitamin C and other antioxidants that can help boost the immune system and protect against infections.

⇒ Promotes bone health: Spinach is a good source of calcium and other minerals that are essential for bone health.

⇒ Anti-inflammatory: Spinach contains anti-inflammatory compounds that can help reduce inflammation in the body, which is a common factor in many chronic diseases.

⇒ Lowers cholesterol: Lentils contain soluble fiber, which can help lower LDL cholesterol levels and reduce the risk of heart disease.