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Spinach Dal

P1250189.00 07 05 24.still005

Spinach and lentils are both nutrient-dense foods that offer numerous health benefits. When combined, they provide a powerhouse of nutrition. This recipe is high in plant based protein, iron and it’s packed with fiber, vitamins and minerals. While Spinach is rich in vitamins A, C, and K, as well as folate and magnesium, lentils provide essential nutrients such as B vitamins (particularly B6 and folate), potassium, and zinc. This wholesome anti-inflammatory dal is easy to make and it is beneficial for heart health, improved digestion,blood sugar control bone health.

Spinach Dal

Recipe by Srikant SinghCourse: MainCuisine: IndianDifficulty: Easy


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Cooking time


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In this recipe I am using Toor Dal or pegion peas, but other varieties of lentils such as pink lentils, whole or split Mung beans can also be used. The best part is that even frozen spinach can be used without the need for defrosting. While I am making this recipe in an Instapot other utensils like pressure cookers or open pots can be used. First we will cook the lentils along with onions, tomatoes and garlic, this will give a nice umami flavor to the lentils. In the second step we will add the spinach and in the final step we will add a “Tadka” spiced oil to flavor the dal.

Ingredients for cooking dal

  • 1 cup Toor dal or pegion peas

  • 100 grams or 1/2 cup Onions

  • 200 grams or 2 cups Tomatoes

  • 8 cloves or 2 Tbsp garlic

  • 1 fresh green chili (Optional)

  • 1/2 tsp turmeric

  • 1/2 tsp salt

  • 2 cups or 200 grams Spinach

  • 1 walnut sized tamarind pulp

  • 1 tsp corinader powder

  • Ingredients for Tadka
  • 1 tsp cumin seeds

  • 1 tsp brown mustard seeds

  • 2 dry whole red chilis

  • 10 curry leaves

  • 1 Tbsp garlic

  • 1/2 tsp hing/asafoetida

  • 1 tsp kashmiri red chili powder

  • 2 Tbsp ghee/oil

Directions for cooking lentils

  • Rinse the lentils once and soak it in water for about 20 minutes
  • Soak tamarind in half a cup of hot water
  • While the lentils soak, chop the onion, tomatoes, garlic and chili
  • After 20 minutes of soaking the lentils, drain and rinse the lentils atleast 2 to 3 times.
  • Add the lentils, onion, tomatoes,garlic, chili to the insta pot or the utensil you are cooking in
  • Add 1/2 tsp turmeric and 1/2 tsp of salt
  • Add 3 cups of water and pressure cook in an instapot for 8 minutes
  • If you are using an open pot then the amount of water must be increased to 4 or 5 cups
  • Once the lentils have cooked, allow the pressure cooker to vent naturally.
  • Wash and chop the spinach finely and add it to the lentils.
  • Squeeze the tamarind pulp and add the extract to the lentils
  • Add the coriander powder and mix the ingredients.
  • Cook for around 10 minutes or until the lentils come to a boil

  • Directions for adding Tadka
  • Heat ghee or a cooking oil of your preference to the pan/wok
  • Add cumin seeds,brown mustard seeds
  • Break the whole red chilis ino two and add it to the hot oil. Breaking them brings out their flavor better
  • Wait until the seeds splutter and add garlic and cook for about a minute
  • Lower the flame now and add kashmiri red chili powder or paprika and mix well
  • Add the cooked lentils and spinach to this spiced tadka and bring the lentils to a boil.
  • Turn off the heat and add fresh coriander leaves at the end

Recipe Video

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