Lentil and Spinach Stew
A comforting and nutritious Indian stew made with a blend of lentils and fresh spinach, tempered with aromatic spices. This wholesome dish, also known as Dal Palak, is perfect with rice or roti for a hearty, healthy meal.
For 4 servings
Cook the lentils
- Drain the soaked toor dal and masoor dal.
- In a pressure cooker, add the drained dals, 3 cups of water, turmeric powder, and salt.
- Secure the lid and cook on medium heat for 4-5 whistles, or until the dals are soft and mushy (about 15 minutes).
- Let the pressure release naturally before opening the lid. Whisk the dal lightly to get a smooth consistency.
Prepare the spinach tempering
- Heat ghee in a separate pan or kadai over medium heat.
- Add cumin seeds and let them splutter. Then add asafoetida and dried red chilies, and sauté for a few seconds.
- Add the chopped onion and sauté until it turns translucent (about 3-4 minutes).
- Add the minced garlic, grated ginger, and slit green chilies. Sauté for another minute until the raw smell disappears.
- Add the chopped tomatoes and cook until they become soft and mushy (about 4-5 minutes).
- Add the coriander powder and red chili powder. Mix well and cook for a minute.
Combine and simmer
- Add the chopped spinach to the pan with the tempering.
- Cook for 2-3 minutes until the spinach wilts.
- Pour the entire spinach tempering mixture into the cooked dal in the pressure cooker.
- Mix everything well and bring the stew to a simmer. Let it cook for 5 minutes on low heat for the flavors to meld.
Finish and serve
- Turn off the heat. Stir in the garam masala and fresh lemon juice.
- Garnish with chopped coriander leaves.
- Serve the Lentil and Spinach Stew hot with steamed rice or roti.
What to keep in mind.
5 tips from the recipe — small details that make a real difference to the final dish.
- 1Soaking the lentils helps them cook faster and makes them easier to digest.
- 2For a richer flavor, you can add a final tempering (tadka) of ghee, cumin, and garlic on top just before serving.
- 3Don't overcook the spinach, as it can lose its vibrant green color and nutrients.
- 4You can adjust the consistency of the stew by adding more or less water.
- 5For a smokey flavor, you can use the 'dhungar' method by placing a hot piece of charcoal in a small bowl inside the dal, pouring ghee over it, and covering it for a few minutes.
Adapt it for your goals.
Vegan
Replace ghee with a neutral vegetable oil or coconut oil to make this recipe completely plant-based.
healthyHealthy
Reduce the amount of ghee to 1 tablespoon and increase the amount of spinach for extra fiber and vitamins.
high proteinHigh protein
Add 100g of crumbled or cubed paneer along with the spinach to boost the protein content.
quickQuick
Use only masoor dal (red lentils) as they cook much faster and do not require extensive soaking.
Why this is on our healthy list.
Rich in Plant-Based Protein
Lentils are a fantastic source of protein, essential for muscle repair, growth, and overall body function.
Excellent Source of Iron
Spinach is packed with iron, which is crucial for preventing anemia and maintaining healthy energy levels.
High in Dietary Fiber
The combination of lentils and spinach provides ample dietary fiber, which aids digestion, promotes gut health, and helps in managing blood sugar levels.
Packed with Vitamins and Minerals
This stew is a good source of various nutrients including folate, manganese, vitamin A, and vitamin C, supporting a healthy immune system.
Frequently asked questions
Yes, it is very healthy. It's an excellent source of plant-based protein from lentils and rich in iron, vitamins, and fiber from spinach. It's a well-balanced and nutritious dish.
