Saag Dal
A wholesome and comforting North Indian lentil curry made with a mix of creamy dals and vibrant spinach. This nutritious dish is gently spiced and perfect with hot rotis or steamed rice.
For 4 servings
5 steps. 35 minutes total.
- 1
Step 1
- a.Cook the Dals
- b.Combine the soaked and drained toor dal and moong dal in a pressure cooker.
- c.Add 3 cups of water, turmeric powder, and 0.5 tsp of salt.
- d.Secure the lid and pressure cook on medium heat for 4-5 whistles, or approximately 15 minutes, until the dals are completely soft and mushy.
- e.Allow the pressure to release naturally. Once safe, open the cooker and whisk the dal vigorously for a minute to achieve a smooth, creamy consistency.
- 2
Step 2
- a.Prepare the Spinach
- b.While the dal is cooking, bring a separate pot of water to a rolling boil.
- c.Add the washed spinach leaves and blanch for exactly 2 minutes. Do not overcook.
- d.Using a slotted spoon, immediately transfer the spinach to a bowl of ice-cold water. This 'shocking' process preserves its vibrant green color.
- e.Once cooled, drain the spinach and squeeze out as much excess water as possible. Blend it into a coarse puree.
- 3
Step 3
- a.Prepare the Masala (Tadka)
- b.Heat ghee in a heavy-bottomed pan or kadai over medium heat. Once hot, add the cumin seeds and hing. Let them sizzle and become fragrant, about 30 seconds.
- c.Add the finely chopped onion and sauté for 5-7 minutes, until it becomes soft, translucent, and light golden brown at the edges.
- d.Stir in the ginger-garlic paste and slit green chilies. Cook for another minute until the raw aroma disappears.
- e.Add the tomato puree, the remaining 0.75 tsp salt, red chili powder, and coriander powder. Mix well.
- f.Cook this masala, stirring occasionally, for 6-8 minutes, until it thickens and you see the ghee separating from the mixture at the sides of the pan.
- 4
Step 4
- a.Combine and Simmer
- b.Pour the cooked, whisked dal into the pan with the prepared masala.
- c.Add the spinach puree and stir everything together until well combined.
- d.Assess the consistency. If it's too thick for your liking, add up to 0.5 cup of hot water and mix well.
- e.Bring the dal to a gentle simmer, then reduce the heat to low. Let it cook for 5-7 minutes, allowing the flavors to meld beautifully.
- f.Turn off the heat. Stir in the garam masala and fresh lemon juice.
- 5
Step 5
- a.Garnish and Serve
- b.Garnish generously with fresh chopped coriander leaves.
- c.Serve the Saag Dal hot with steamed basmati rice, jeera rice, or Indian flatbreads like roti or naan.
What to keep in mind.
5 tips from the recipe — small details that make a real difference to the final dish.
- 1Blanching the spinach in boiling water and then shocking it in ice water is key to keeping its vibrant green color.
- 2For a creamier texture, you can use a hand blender to lightly blend the dal before adding it to the masala.
- 3Don't skip the lemon juice at the end; it brightens up all the flavors and helps in iron absorption from the spinach.
- 4For extra flavor, you can add a second tempering (tadka) of ghee, chopped garlic, and a dried red chili on top just before serving.
- 5Using a combination of dals like toor and moong gives a better texture and flavor profile than using just one.
Adapt it for your goals.
Vegan Version
To make this recipe vegan, simply replace the ghee with a neutral vegetable oil or coconut oil.
Different GreensDifferent Greens
Incorporate other leafy greens like fenugreek leaves (methi) or mustard greens (sarson) along with spinach for a more complex flavor.
Creamier DalCreamier Dal
For a richer, creamier finish, stir in 1-2 tablespoons of heavy cream or cashew cream at the end of cooking.
Punjabi Tadka DalPunjabi Tadka Dal
Add a final 'double tadka' by heating 1 tbsp of ghee, frying 2-3 cloves of sliced garlic until golden, adding a pinch of red chili powder, and pouring it over the dal just before serving.
Why this is on our healthy list.
Rich in Plant-Based Protein
Lentils are an excellent source of protein, which is essential for muscle repair, growth, and overall body function, making this a great meal for vegetarians and vegans.
High in Dietary Fiber
The combination of lentils and spinach provides ample fiber, which aids digestion, promotes gut health, prevents constipation, and helps in managing blood sugar levels.
Packed with Iron
Spinach is a fantastic source of iron, which is vital for forming hemoglobin and preventing anemia. The vitamin C from tomatoes and lemon juice enhances the body's absorption of this iron.
Boosts Immunity
Loaded with vitamins (like A, C, and K) and minerals from spinach, tomatoes, and spices like turmeric and ginger, this dal helps strengthen the immune system and fight off infections.
Frequently asked questions
Yes, Saag Dal is very healthy. It's an excellent source of plant-based protein and dietary fiber from the lentils, and rich in iron, vitamins, and minerals from the spinach. It's a well-balanced and nutritious meal.