Heart-Healthy Dal Palak
Discover the wholesome goodness of Heart-Healthy Dal Palak, a nutrient-packed Indian dish combining tender moong dal (split yellow lentils) with vibrant spinach leaves for a flavorful and nourishing meal. Perfect for promoting overall wellness, this recipe features aromatic spices like cumin, turmeric, and coriander, enhanced by a fresh touch of lemon juice and a sprinkle of cilantro. Simple yet satisfying, Dal Palak is cooked to creamy perfection and brimming with plant-based protein, fiber, and antioxidants. Ready in under 45 minutes, it pairs beautifully with whole grain roti or brown rice, making it an ideal choice for a heart-healthy, gluten-free meal that's both comforting and guilt-free.
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Recipe Information
Ingredients
- 1 cup split yellow lentils (moong dal)
- 4 cups fresh spinach leaves
- 4 cups water
- 0.5 teaspoon turmeric powder
- 1 teaspoon salt
- 2 teaspoons olive oil
- 1 teaspoon cumin seeds
- 3 cloves garlic
- 1 medium onion
- 2 green chilies
- 1 medium tomato
- 0.5 teaspoon red chili powder
- 1 teaspoon coriander powder
- 1 tablespoon lemon juice
- 2 tablespoons fresh cilantro
Instructions
Rinse the split yellow lentils (moong dal) under running water until the water becomes clear. Set aside.
In a large pot, combine the rinsed lentils with 4 cups of water, 0.5 teaspoon of turmeric powder, and 1 teaspoon of salt. Bring to a boil, then reduce the heat and let it simmer for 20-25 minutes or until the lentils are soft and cooked through.
While the lentils are cooking, wash and chop the spinach leaves. Set aside.
In a saucepan, heat 2 teaspoons of olive oil over medium heat. Add 1 teaspoon of cumin seeds and let them sizzle for a few seconds.
Add 3 cloves of minced garlic, 1 medium chopped onion, and 2 finely chopped green chilies to the pan. Sauté until the onion turns translucent.
Add 1 medium chopped tomato to the pan, followed by 0.5 teaspoon of red chili powder and 1 teaspoon of coriander powder. Cook until the tomatoes become soft and the spices are well mixed.
Add the chopped spinach to the pan and cook for about 2-3 minutes until wilted.
Once the lentils are cooked, add the spinach mixture to the pot of lentils. Stir well and let it simmer for another 5 minutes, allowing the flavors to meld together.
Turn off the heat and mix in 1 tablespoon of lemon juice to add a fresh zing.
Garnish with 2 tablespoons of chopped fresh cilantro before serving.
Serve the Heart-Healthy Dal Palak hot with whole grain roti or brown rice for a nutritious meal.
Nutrition Facts
Calories |
1158 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 32.9 g | 42% | |
| Saturated Fat | 5.2 g | 26% | |
| Polyunsaturated Fat | 2.8 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 3692 mg | 160% | |
| Total Carbohydrate | 164.7 g | 60% | |
| Dietary Fiber | 26.1 g | 93% | |
| Total Sugars | 28.7 g | ||
| Protein | 58.1 g | 116% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 527 mg | 41% | |
| Iron | 21.5 mg | 119% | |
| Potassium | 3904 mg | 83% | |
*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
