Vegan Dal Palak
Yellow moong+toor with spinach, garlic — vegan, iron-rich.
For 3 servings
Pressure cook the lentils and spinach
- Rinse moong and toor dal thoroughly under running water.
- Combine the dals, chopped spinach, turmeric, and water in a pressure cooker.
- Cook for 3 whistles until the lentils are soft and easily mashable.
TIPSoaking the lentils for 15 minutes before cooking ensures a creamier texture and faster cooking time.Prepare the garlic tempering
Heat oil in a small tempering pan. Once hot, add cumin seeds and allow them to crackle. Add the minced garlic and sauté until it turns a deep golden brown. Immediately pour this aromatic oil over the cooked dal and stir gently to combine.
TIPEnsure the garlic is golden but not burnt; burnt garlic will introduce a bitter aftertaste to the entire dish.
What to keep in mind.
4 tips from the recipe — small details that make a real difference to the final dish.
- 1Whisk the cooked dal slightly with a balloon whisk before tempering for a smoother consistency.
- 2Add a squeeze of fresh lemon juice just before serving to enhance iron absorption from the spinach.
- 3Use a high-quality cold-pressed oil for the tempering to maximize the nutritional profile.
- 4If the dal is too thick after cooking, add hot water to adjust the consistency rather than cold water.
Adapt it for your goals.
Low sodium
Omit added salt and increase the amount of garlic and lemon juice to maintain a robust flavor profile.
spicierSpicier
Add two slit green chilies or a half-teaspoon of red chili powder to the tempering oil.
instant potInstant pot
Pressure cook on high for 8 minutes with a natural pressure release for 10 minutes.
Why this is on our healthy list.
High Plant-Based Protein
The blend of moong and toor dal provides essential amino acids for muscle maintenance.
Iron and Folate Rich
Fresh spinach supports healthy red blood cell production and energy levels.
Digestive Support
High fiber content from lentils and greens promotes regular bowel movements.
Heart Healthy
Low in saturated fat and cholesterol-free, supporting cardiovascular wellness.
Frequently asked questions
Yes, it is a nutrient-dense dish providing plant-based protein, essential iron from spinach, and dietary fiber for digestive health.
