Wholesome Dal Palak | Gluten-Free Spinach Lentils
I proudly tell all my friends – “My family loves Spinach!” And I would admit that Dal Palak is a huge contributor to their love of spinach. This one-pot wholesome dish with a delicious blend of Toor Dal (Pigeon pea lentils), Moong Dal (Yellow lentils/Skinned Green Gram), seasoned with sauted garlic and tomatoes is sure to win your family’s heart as well!
Which Dal (Lentil) goes Best with Spinach?
Lentils are a staple in majority of Indian household diets. Mixing seasonal vegetables with lentils provides a wonderful variety to the regular menu item. Spinach can be added to any lentil, however, the most common picks are, Toor dal (Pigeon Pea), Moong dal (Yellow Lentils), and Chana dal(Gram). In this recipe, I have used a combination of Toor dal and Moong Dal.
Pigeon Pea lentils are rich in Protein, Fiber, Iron and minerals like potassium, and phosphorous. It helps reduce blood pressure, improves cardiovascular health, and also prevents anemia. With so many health benefits, it is not a surprise that Toor Dal is one the most consumed dal especially in Southern India.
Yellow Lentils are high in nutrients, easy to digest making it the most frequently consumed dal in India. Moong dal also helps regulate insulin levels and lowers diabetes risk. When cooked, Moong dal gives a creamy texture.
What are the benefits of Spinach Dal?
Packed with several health benefits, like lowering the risk of cancer, diabetes and heart disease, it is no doubt that Spinach is a super food. However, it is often tricky to have kids eat spinach. Dal Palak / Spinach Lentil is an amazing dish that beautifully combines the goodness of spinach and lentils, giving an easy, delicious, and wholesome meal that is enjoyed by kids and adults alike.
About this Recipe
Before diving into the recipe, let me discuss a few options you can explore with this recipe:
- Choice and Ratio of Lentils: I’ve used a ratio of 1:3 for Toor Dal and Moong Dal. You can change the ratio to 1:1 for a thicker consistency if you prefer the texture and taste of Moong Dal. You can also try adding Masoor Dal (Red Lentils) to the mix, altering the ratio as 2:1:1.
- Seasoning: I have not used onions in this recipe as my family loves the taste of garlic and tomatoes in this recipe. If you’d like to add onions, add in 1 medium chopped onion that can be added before adding the tomatoes.
- Instant Pot: I’ve used an instant pot to pressure cook the lentils. You can use a pressure cooker to make this recipe, the cook time may vary accordingly.
- Spice level: The use of green chillies and red chilli powder makes this recipe medium-hot. Please adjust the number of green chillies according to your liking.
How to Make Dal Palak/ Spinach Lentils?
Ingredients:
- 1.5 cups Toor Dal (Pigeon Pea Lentils)
- 1/2 cup Yellow Moong Dal (Yellow Lentils)
- 2 Large Tomatoes
- 2 cups Baby Spinach (Organic)
- 4 Green Chillies
- 4-5 Garlic cloves
- 2 tbsp Vegetable Oil
- 1 pinch Gluten-Free Hing (Asafoetida)
- 1 tsp Cumin Seeds
- 1 tsp Mustard seeds
- 1 tsp Red Chilli Powder
- 1.5 tsp Coriander Powder
- 1/2 tsp Turmeric
Step by Step Process: Dal Palak
Preparation:
- Measure and organize the spices on a plate. (Pic#1)
- Thoroughly wash Toor Dal and Moong Dal with cold water at least 2-3 times or until the water is not cloudy. Soak in 3 cups of water as you prep the veggies. (Pic#2)
- Wash the green chillies and chop into small pieces. Peel the garlic cloves and chop into small pieces. Wash the tomatoes and roughly chop into small pieces. (Pic #3)
- Wash Baby Spinach with cold water thoroughly in a colander (drain the water). Chop spinach into small pieces. (Pic #4)
Tempering and Cooking:
- Turn on the Instant pot on Saute mode.
- Add in the oil. When the oil is warm, add in Hing, Cumin and Mustard seeds. (Pic #5).
- Saute for 1-2 minutes or until the mustard and cumin seeds crackle.
- Add chopped green chillies and garlic, and saute for 1 minute. (Pic#6)
- Add chopped tomatoes and add 1/2 tsp salt. Saute until the tomatoes are soft. (Pic#7)
- Add in spinach and lentils and the spices. Saute for 1-2 minutes. (Pic#8)
- Add 5-6 cups of water (this ratio gives a medium thick consistency).
- Set the instant pot on Pressure Cook mode and cook for 12 minutes.
- Enjoy your wholesome one-pot dish with Rice or Roti.
Wholesome Gluten-Free Dal Palak| Spinach Lentil
Equipment
- 1 Instant Pot
Ingredients
- 1½ cup Toor Dal (Pigeon Pea Lentil) Organic
- ½ cup Yellow Moong Dal (Yellow Lentil) Organic
- 5-6 cups Water
Veggies
- 2 cups Baby Spinach Organic
- 2 Large Tomatoes
- 4 Green chillies
- 4-5 Garlic Cloves
Tempering
- 2 tbsp Vegetable oil
- 1 Pinch Asafetida Gluten-Free
- 1 tsp Cumin Seeds
- 1 tsp Mustard Seeds
- ½ tsp Turmeric Powder
- 1 tsp Red Chilli Powder
- 1½ tsp Coriander Powder
- 1¼ tsp Salt
Instructions
Preparation
- Measure and organize the spices on a plate.
- Thoroughly wash Toor Dal and Moong Dal with cold water at least 2-3 times or until the water is not cloudy. Soak in 3 cups of water as you prep the veggies.
- Wash Baby Spinach with cold water thoroughly in a colander (drain the water). Chop spinach into small pieces.
- Wash the green chillies and chop into small pieces. Peel the garlic cloves and chop into small pieces.
- Wash the tomatoes and roughly chop into small pieces.
Tempering and Cooking:
- Turn on the Instant pot on Saute mode.
- Add in the oil. When the oil is warm, add in Hing, Cumin and Mustard seeds.
- Saute for 1-2 minutes or until the mustard and cumin seeds crackle.
- Add chopped green chillies and garlic, and saute for 1 minute.
- Add chopped tomatoes and add 1/2 tsp salt. Saute until the tomatoes are soft.
- Add in spinach and lentils and the spices. Saute for 1-2 minutes.
- Add 5-6 cups of water (this ratio gives a medium thick consistency).
- Set the instant pot on Pressure Cook mode and cook for 12 minutes.
- Enjoy your wholesome one-pot dish with Rice or Roti.