Soy-Free Dal Palak
Brighten up your dinner table with this wholesome and comforting Soy-Free Dal Palak—an Indian-inspired dish that marries the creamy richness of moong dal (yellow split lentils) with the earthy goodness of fresh spinach. This recipe is a nourishing, protein-packed delight, free from soy, and brimming with bold flavors like cumin, garlic, and garam masala. Sautéed in fragrant ghee and finished with a zesty splash of lemon juice, every bite is a harmonious blend of warmth and zest. Perfect for weeknight meals or a healthy side dish, this gluten-free, vegetarian recipe pairs beautifully with steamed rice or warm flatbreads. Simple to prepare in under 45 minutes, it offers a satisfying way to pack more greens into your diet while embracing the authentic flavors of Indian cuisine.
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Recipe Information
Ingredients
- 1 cup Moong dal (yellow split lentils)
- 2 cups Fresh spinach
- 4 cups Water
- 2 tablespoons Ghee
- 1 teaspoon Cumin seeds
- 1 medium Onion, finely chopped
- 3 cloves Garlic cloves, minced
- 1 medium Tomato, chopped
- 0.5 teaspoon Turmeric powder
- 0.5 teaspoon Red chili powder
- 1 teaspoon Salt
- 0.5 teaspoon Garam masala
- 1 tablespoon Lemon juice
- 2 tablespoons Cilantro leaves, chopped
Instructions
Rinse the moong dal under cold water until the water runs clear.
In a medium pot, add the moong dal and water. Bring it to a boil over medium heat.
Reduce the heat to low and simmer for about 15-20 minutes, or until the dal is tender and cooked through.
While the dal is cooking, rinse the spinach and chop it roughly.
In a separate large pan, heat ghee over medium heat and add the cumin seeds. Saute for about 30 seconds until aromatic.
Add the chopped onion to the pan and sauté for 3-4 minutes until they become translucent.
Stir in the minced garlic and cook for another minute until fragrant.
Add the chopped tomato, turmeric powder, and red chili powder to the pan. Cook for 5 minutes until the tomatoes soften.
Stir in the chopped spinach and cook until wilted, about 3 minutes.
Once the dal is cooked, add it to the spinach mixture in the pan along with salt and garam masala. Stir to combine all ingredients.
Simmer the mixture for an additional 5-7 minutes, allowing the flavors to meld.
Remove from heat and stir in the lemon juice.
Garnish with freshly chopped cilantro leaves before serving.
Nutrition Facts
Calories |
1076 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 31.9 g | 41% | |
| Saturated Fat | 18.8 g | 94% | |
| Polyunsaturated Fat | 0.0 g | ||
| Cholesterol | 80 mg | 27% | |
| Sodium | 2485 mg | 108% | |
| Total Carbohydrate | 150.9 g | 55% | |
| Dietary Fiber | 22.7 g | 81% | |
| Total Sugars | 8.5 g | ||
| Protein | 53.4 g | 107% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 360 mg | 28% | |
| Iron | 19.6 mg | 109% | |
| Potassium | 3110 mg | 66% | |
*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.
