Dal Palak

Dal Palak is a nutritious Indian dish combining protein-rich lentils and vibrant spinach, perfect for a wholesome lunch. This dish is not only delicious but also packed with health benefits, making it a great choice for a balanced meal.

Ingredients

• Toor dal (split pigeon peas) - 100 grams
• Spinach (palak) - 200 grams, chopped
• Onion - 1 medium, finely chopped
• Tomato - 1 medium, chopped
• Ginger-garlic paste - 1 teaspoon
• Green chili - 1, slit
• Turmeric powder - 1/2 teaspoon
• Cumin seeds - 1 teaspoon
• Mustard seeds - 1/2 teaspoon
• Garam masala - 1/2 teaspoon
• Oil (vegetable or ghee) - 2 tablespoons
• Salt - to taste
• Water - 3 cups
• Fresh coriander leaves - for garnish

Steps

1. Rinse the toor dal under running water until the water runs clear. Soak it in water for about 15 minutes.
2. In a pot, heat the oil over medium heat. Add the cumin seeds and mustard seeds, allowing them to splutter.
3. Add the finely chopped onion and sauté until golden brown.
4. Stir in the ginger-garlic paste and green chili, cooking for another minute until fragrant.
5. Add the chopped tomato and turmeric powder. Cook until the tomato is soft and mushy.
6. Drain the soaked dal and add it to the pot, stirring well to combine. Pour in 3 cups of water and mix.
7. Bring the mixture to a boil, then simmer on low heat for about 20 minutes or until the dal is cooked and soft.
8. Add the chopped spinach and garam masala, stirring to combine. Cook for an additional 5 minutes until the spinach is wilted and the flavors are well blended.
9. Season with salt to taste and garnish with fresh coriander leaves before serving.

Nutrition

• Calories: 320
• Protein: 15 g
• Carbs: 50 g
• Fiber: 15 g
• Sugar: 4 g
• Sodium: 400 mg
• Cholesterol: 0 mg
• Total Fat: 10 g
• Saturated Fat: 1 g
• Unsaturated Fat: 9 g
• Water: 0.5 L

Health Benefits

• Rich in protein, supporting muscle health and repair.
• High in fiber, promoting digestive health and satiety.

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