Palak Masoor Dal

Palak Masoor Dal is a nutritious dish that combines protein-rich red lentils with fresh spinach in a comforting, mildly spiced dal. It’s an ideal meal for a balanced diet, bringing together wholesome ingredients and vibrant flavors.

For a Serving Size of Two:

Ingredients:

• 1/2 cup split red lentils (masoor dal), rinsed
• 2 cups fresh spinach leaves (about 100 grams), chopped
• 1 small onion (about 50 grams), finely chopped
• 1 medium tomato (about 100 grams), chopped
• 1 teaspoon ginger-garlic paste
• 1/2 teaspoon cumin seeds
• 1/2 teaspoon turmeric powder
• 1/2 teaspoon red chili powder
• 1/2 teaspoon garam masala
• 1 tablespoon oil or ghee
• Salt to taste
• Fresh coriander leaves for garnish
• 2 cups water (for cooking lentils)

Procedure:

• In a pan or pressure cooker, heat oil or ghee and add cumin seeds, allowing them to splutter.
• Add chopped onion and sauté until golden brown, then add ginger-garlic paste and cook until fragrant.
• Add chopped tomato, turmeric powder, red chili powder, and salt. Cook until tomatoes are soft.
• Add rinsed masoor dal and water, cover, and cook until the dal is soft (about 15-20 minutes on the stovetop or 2-3 whistles in a pressure cooker).
• Once the dal is cooked, add chopped spinach and let it simmer for another 5-7 minutes until the spinach wilts and blends with the dal.
• Sprinkle garam masala, mix well, and cook for another minute.
• Garnish with fresh coriander leaves and serve hot with rice or chapati.

Nutritional Benefits:

• Calories: 488 kcal
• Protein: 30.7 g
• Carbohydrates: 3.3 g
• Fat: 39.3 g