Low Sodium Dal Palak
Elevate your meal with this wholesome and nutritious Low Sodium Dal Palak recipe, the perfect combination of hearty toor dal and vibrant spinach, cooked to perfection with aromatic spices and minimal salt. Designed for heart-healthy diets, this dish delivers bold flavor without compromising nutrition, thanks to the robust blend of garlic, ginger, cumin, and garam masala. The spinach adds a fresh, earthy touch while the hint of lemon juice brings a zesty finish that ties all the flavors together. Ready in under an hour, this vegetarian powerhouse is easy to prepare and pairs beautifully with steamed rice or whole-grain roti for a satisfying, comforting meal. Rich in protein, fiber, and essential nutrients, Low Sodium Dal Palak is the ideal choice for anyone looking to enjoy delicious, healthy Indian food.
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Recipe Information
Ingredients
- 1 cup Toor dal (split pigeon peas)
- 3 cups Water
- 2 cups Spinach, chopped
- 1 medium Onion, finely chopped
- 1 medium Tomato, finely chopped
- 3 cloves Garlic, minced
- 1 teaspoon Ginger, minced
- 0.5 teaspoon Turmeric powder
- 1 teaspoon Cumin seeds
- 1 teaspoon Coriander powder
- 1 teaspoon Garam masala
- 0.25 teaspoon Red chili powder (optional)
- 2 tablespoons Mustard oil or any vegetable oil
- 1 tablespoon Lemon juice
- 2 tablespoons Cilantro leaves, chopped (for garnish)
Instructions
Rinse the toor dal thoroughly under running water and soak it in 2 cups of water for about 15 minutes.
Drain the water and add the dal to a pressure cooker along with 2 cups of fresh water, turmeric powder, and a pinch of hing (asafoetida) if desired. Cook for 3-4 whistles until the dal is soft and mashable.
In a large pan, heat oil over medium heat. Add cumin seeds and allow them to splutter.
Add minced garlic and ginger, sauté until fragrant but not browned.
Add the chopped onions and sauté until they turn translucent.
Stir in the tomatoes and cook until they are soft and the oil begins to separate from the mixture.
Add coriander powder, garam masala, and chili powder (if using). Stir well and cook for another 2 minutes.
Add the chopped spinach and cook until it wilts down, approximately 3-5 minutes.
Pour the cooked dal into the pan with the spinach mixture. Add an additional cup of water if the dal is too thick. Stir well.
Bring the mixture to a gentle boil, then reduce the heat and simmer for 5-7 minutes to allow the flavors to meld.
Stir in the lemon juice and mix well. Adjust the consistency with more water if needed.
Garish with chopped cilantro before serving.
Serve hot with steamed rice or whole-grain roti.
Nutrition Facts
Calories |
1080 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 33.4 g | 43% | |
| Saturated Fat | 4.7 g | 24% | |
| Polyunsaturated Fat | 0.0 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 171 mg | 7% | |
| Total Carbohydrate | 155.0 g | 56% | |
| Dietary Fiber | 38.9 g | 139% | |
| Total Sugars | 13.6 g | ||
| Protein | 52.0 g | 104% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 392 mg | 30% | |
| Iron | 16.6 mg | 92% | |
| Potassium | 4118 mg | 88% | |
*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.
