Low Fat Dal Palak
Elevate your weeknight meals with this healthy and wholesome Low Fat Dal Palak recipe, a perfect blend of nutrition and flavor! This quick and easy dish combines protein-packed yellow moong dal with vibrant, finely chopped spinach, simmered to perfection in a lightly spiced, aromatic tomato-onion base. Flavored with warming turmeric, earthy cumin, and a touch of zesty lemon juice, this recipe delivers a satisfying yet guilt-free experience. With just a teaspoon of oil and plenty of fresh greens, it’s ideal for anyone seeking a low-fat, heart-healthy option that doesn’t compromise on taste. Ready in under an hour, it pairs beautifully with steamed rice or whole wheat chapati for a balanced, nourishing meal the whole family can enjoy. Keywords: low fat dal palak, healthy Indian recipes, spinach lentil curry, quick vegetarian dishes, nutritious dal recipes.
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Recipe Information
Ingredients
- 1 cup Yellow Moong Dal (split yellow lentils)
- 2 cups Fresh spinach leaves, finely chopped
- 3.5 cups Water
- 1 medium Tomato, chopped
- 1 medium Onion, finely chopped
- 1 teaspoon Ginger, grated
- 2 Garlic cloves, minced
- 1 Green chili, slit
- 0.5 teaspoon Ground turmeric
- 1 teaspoon Ground cumin
- 1 teaspoon Salt
- 0.5 teaspoon Black mustard seeds
- 0.5 teaspoon Cumin seeds
- 2 tablespoons Cilantro, chopped
- 1 tablespoon Lemon juice
- 1 teaspoon Oil (preferably olive or canola)
Instructions
Rinse the yellow moong dal thoroughly under cold water until the water runs clear.
In a medium saucepan, add the rinsed dal and 3 cups of water. Add 1/2 teaspoon of turmeric and 1/8 teaspoon of salt. Bring the mixture to a boil over medium heat.
Once boiling, reduce the heat to low, cover, and simmer for about 20 minutes or until the dal becomes soft and mushy.
In another pan, heat 1 teaspoon of oil over medium heat. Add the mustard seeds and cumin seeds and allow them to crackle.
Add the chopped onions to the pan and sauté until they turn translucent.
Stir in the grated ginger, minced garlic, and green chili. Cook for another 2 minutes until fragrant.
Add the chopped tomatoes and cook until they become soft and start to break down, about 5 minutes.
Gently stir in the chopped spinach and cook until wilted, about 2-3 minutes.
Add the cooked spinach-tomato mixture to the simmered dal. Add remaining salt and 1 teaspoon of ground cumin. Stir well to combine.
If the dal is too thick, add the remaining 1/2 cup of water to adjust the consistency as needed. Bring everything to a gentle boil.
Simmer for another 5 minutes to allow all the flavors to meld together.
Finish with chopped cilantro and lemon juice. Taste and adjust seasoning if necessary.
Serve hot with steamed rice or whole wheat chapati.
Nutrition Facts
Calories |
884 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 9.3 g | 12% | |
| Saturated Fat | 1.5 g | 8% | |
| Polyunsaturated Fat | 0.0 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 2538 mg | 110% | |
| Total Carbohydrate | 149.6 g | 54% | |
| Dietary Fiber | 25.2 g | 90% | |
| Total Sugars | 17.1 g | ||
| Protein | 57.3 g | 115% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 378 mg | 29% | |
| Iron | 16.6 mg | 92% | |
| Potassium | 3899 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.
