Green Moong Dal and Palak is a wholesome dish that brings together the earthy flavors of green gram lentils and the vibrant goodness of spinach. This recipe is a staple in many Indian households, celebrated for its simplicity and nutritional benefits. Combining protein-rich moong dal with iron-packed palak makes it a perfect meal for anyone looking to eat healthy without compromising on taste.
We love how this dish comes together quickly and offers a comforting yet light option for lunch or dinner. The subtle spices enhance the natural flavors, making it a great choice for both busy weeknights and relaxed weekends. Whether you’re a seasoned cook or just starting out, this recipe is easy to master and sure to become a favorite in your meal rotation.
Ingredients
To prepare our Green Moong Dal and Palak recipe, we gather fresh, wholesome ingredients that bring the dish’s vibrant flavors and nutrients alive. Below is a detailed list organized by components for convenience.
For Green Moong Dal
- 1 cup green moong dal (split green gram), rinsed thoroughly and soaked for 30 minutes
- 3 cups water for cooking dal
- 1 tablespoon ghee or oil for tempering
For Palak (Spinach)
- 4 cups fresh palak (spinach) leaves, washed and chopped finely
- 1 small onion, finely chopped (optional, for flavor depth)
- 1 medium tomato, chopped (optional, adds slight tang and moisture)
Spices and Seasonings
| Spice/Seasoning | Quantity | Notes |
|---|---|---|
| 1 teaspoon cumin seeds | For tempering | Adds earthy aroma |
| 1/2 teaspoon turmeric powder | Essential for color and health | Known for anti-inflammatory properties |
| 1 teaspoon ginger-garlic paste | Fresh or bottled | Enhances flavor complexity |
| 1-2 green chilies, slit | Adjust to taste | Adds mild heat |
| Salt, to taste | Balances flavors |
Optional Garnishes
- Fresh coriander leaves, chopped finely for garnish
- A few drops of lemon juice to brighten the flavors
- A pinch of garam masala for warmth and spice (optional)
By assembling these ingredients with precision, we set the foundation for a balanced and flavorful Green Moong Dal and Palak dish that nourishes both body and palate.
Equipment Needed
To prepare the Green Moong Dal and Palak recipe efficiently, having the right tools on hand is essential. Here is a detailed list of the key equipment we recommend for achieving the best results:
- Pressure Cooker or Instant Pot: This speeds up cooking the green moong dal, making it tender and creamy without prolonged simmering.
- Large Non-stick Pan or Kadai: Ideal for tempering spices and sautéing spinach, enabling even cooking without sticking.
- Cutting Board and Sharp Knife: Necessary for finely chopping fresh spinach and other aromatics like garlic, ginger, and onions.
- Measuring Cups and Spoons: To accurately measure lentils, spices, and water, ensuring a balanced flavor.
- Mixing Spoon or Ladle: For stirring the dal and palak mixture during cooking to prevent burning.
- Strainer or Sieve: Useful for rinsing the green moong dal thoroughly before cooking to remove impurities.
- Blender or Food Processor (Optional): If you prefer a smoother dal consistency, briefly blend the cooked dal and spinach.
| Equipment | Purpose |
|---|---|
| Pressure Cooker/Instant Pot | Quickly cooks green moong dal |
| Large Non-stick Pan/Kadai | Sautés spinach and spices evenly |
| Cutting Board and Knife | Chops fresh spinach and aromatics |
| Measuring Cups and Spoons | Measures ingredients for accuracy |
| Mixing Spoon or Ladle | Stirs dal and spinach during cooking |
| Strainer or Sieve | Rinses green moong dal |
| Blender/Food Processor (Optional) | Smooths the dal texture |
“Tip: Using a pressure cooker reduces cooking time significantly, helping us preserve the vibrant green color of the palak and the nutrients in green moong dal.”
Having these tools accessible will streamline our cooking process and ensure the vibrant flavors of our Green Moong Dal and Palak shine through perfectly.
Preparation
To create the perfect Green Moong Dal and Palak dish, meticulous preparation of ingredients is essential. We focus on thoroughly washing, soaking, cleaning, and chopping to ensure flavors blend beautifully and nutrients are retained.
Washing and Soaking Green Moong Dal
We begin by preparing the green moong dal to ensure it cooks evenly and is free from impurities. Follow these steps carefully:
- Measure 1 cup of green moong dal and place it in a large strainer.
- Rinse under cold running water for 2–3 minutes. Stir gently with your fingers to remove dust and dirt.
- Transfer the rinsed dal into a bowl and fill with enough fresh water to cover it by at least 2 inches.
- Soak the dal for 30-45 minutes. This softens the lentils, reduces cooking time, and improves digestion.
- Drain the soaked dal using the strainer before cooking.
| Step | Action | Duration |
|---|---|---|
| Rinsing | Run under cold water | 2-3 minutes |
| Soaking | Submerge in water fully | 30-45 minutes |
| Draining | Remove excess water | 1 minute |
Pro tip: Using lukewarm water for soaking can further speed up the softening process without compromising dal quality.
Cleaning and Chopping Palak
Fresh palak (spinach) is the vibrant heart of this recipe. Proper washing and chopping maximize its flavor and nutrient content.
- Take 2 large bunches of fresh palak and separate the leaves from thick stems.
- Place leaves in a large basin filled with cold water. Swish gently to loosen any dirt or sand.
- Drain and repeat washing 2 to 3 times until water runs clear.
- Use a clean kitchen towel or salad spinner to pat dry or spin the leaves, removing excess moisture.
- Chop the cleaned leaves roughly into bite-sized pieces. Avoid over-chopping to retain texture.
- Set the chopped palak aside in a bowl for quick addition later.
| Step | Action | Purpose |
|---|---|---|
| Leaf separation | Remove thick stems | Ensures tender texture |
| Washing | Submerge and swish in water | Removes dirt and sand |
| Drying | Pat dry or spin in salad spinner | Prevents sogginess |
| Chopping | Rough chop into large pieces | Retains texture and nutrients |
Remember: Fresh, clean palak brightens the dish both visually and nutritionally, so take your time with this step.
Cooking Instructions
Follow these precise steps to master the art of cooking Green Moong Dal and Palak. Each phase builds on the last, ensuring a perfect balance of texture and flavor.
Cooking the Green Moong Dal
- Rinse the soaked green moong dal thoroughly under cold running water until the water runs clear.
- Transfer the dal to a pressure cooker or Instant Pot.
- Add 3 cups of water and a pinch of turmeric powder for color and health benefits.
- Cook under pressure for 3-4 whistles or for 15 minutes on a high-pressure setting in an Instant Pot.
- Let the pressure release naturally to keep the dal creamy.
- Open the lid, and using a spoon, gently mash some of the dal to achieve a partial creamy texture, leaving some whole for bite.
| Step | Detail |
|---|---|
| Rinse dal | Until water runs clear |
| Water added | 3 cups |
| Turmeric added | 1/4 tsp |
| Pressure cook time | 3-4 whistles or 15 minutes |
Preparing the Palak
- Thoroughly wash the fresh spinach (palak) leaves in multiple water changes to remove any dirt.
- Drain and chop the spinach finely, keeping any tender stems for extra nutrition.
- Heat 2 tablespoons of oil in a large non-stick pan over medium heat.
- Add a pinch of salt to help the spinach wilt quickly.
- Add the chopped palak to the pan and sauté for 3-4 minutes until it reduces in volume and becomes tender but still vibrant green.
- Remove from heat and set aside.
Combining Dal and Palak
- Pour the cooked green moong dal into the pan with the sautéed palak.
- Stir well to combine both evenly.
- If needed, add water 1/2 cup at a time to adjust consistency for a slightly thick yet pourable texture.
- Simmer the mixture on low heat for 5-7 minutes to let the flavors meld perfectly.
Tempering and Final Seasoning
- In a small pan, heat 1 tablespoon of ghee or oil.
- Add 1 teaspoon of cumin seeds and let them crackle.
- Add finely chopped 2 cloves of garlic and fry until golden brown.
- Optionally, add a pinch of asafoetida (hing) to boost digestion and aroma.
- Pour the tempering over the dal and palak mixture.
- Add salt and black pepper to taste.
- Stir everything gently.
- Garnish with freshly chopped cilantro and a squeeze of lemon juice for brightness.
Serving Suggestions
To fully enjoy our Green Moong Dal and Palak recipe, we recommend serving it with accompaniments that balance flavors and offer a complete meal experience. Here are some ideal serving options:
- Steamed Basmati Rice: The light texture and fragrant aroma of basmati rice perfectly complement the creamy dal and spinach mixture, soaking up every bit of the flavorful gravy.
- Chapati or Roti: Pairing this dish with whole wheat chapati or roti adds a wholesome element and makes for a satisfying, fiber-rich meal.
- Crisp Salad: A fresh cucumber, tomato, and onion salad seasoned with lemon juice and chaat masala adds crunch and tang, balancing the dal’s earthiness.
- Yogurt or Raita: A cooling side like plain yogurt or cucumber raita cuts through the spice and adds a creamy contrast.
- Pickles and Papad: Traditional Indian pickles and roasted papad provide zest and crunch, rounding out the meal.
Flavor Enhancements and Garnishes
To elevate the taste and presentation of Green Moong Dal and Palak, consider these garnishing ideas:
| Garnish Item | Purpose | How to Use |
|---|---|---|
| Fresh Cilantro | Brightens flavor | Sprinkle finely chopped on top |
| Lemon Wedges | Adds tanginess | Serve wedges on the side |
| Fried Garlic | Adds crunch and aroma | Fry thin slices until golden, sprinkle |
| Ghee Drizzle | Enhances richness and aroma | Drizzle a teaspoon just before serving |
“A squeeze of fresh lemon juice over the dal just before serving really highlights the vibrant flavors and gives the dish a refreshing zing.“
Meal Pairing Tips
We suggest these practical serving ideas for different occasions:
- Weeknight Dinner: Serve with quick steamed rice and simple cucumber raita for a wholesome easy meal.
- Weekend Lunch: Make chapati or paratha to accompany the dal, add a side salad, pickles, and yogurt for a hearty spread.
- Meal Prep: Portion the dal with rice or rotis in containers and add a small lemon wedge and cilantro as garnish for ready-to-eat healthy lunches.
By thoughtfully pairing Green Moong Dal and Palak with complementary sides and garnishes, we ensure every meal is both nutritious and delicious.
Make-Ahead and Storage Tips
To keep our Green Moong Dal and Palak fresh and flavorful, following the right make-ahead and storage practices is essential. Here’s how we can save time and enjoy this nutritious dish whenever we want.
Make-Ahead Preparation
- Cook in advance: We can prepare the dal and palak mixture up to 2 days before serving. After cooking, cool it completely at room temperature for about 30 minutes.
- Portion control: Divide the cooked dal into individual airtight containers for easy reheating and serving.
- Avoid overcooking palak upfront: When preparing in advance, slightly undercook the palak to maintain its vibrant color and nutrients during reheating.
Proper Storage Guidelines
| Storage Method | Duration | Tips |
|---|---|---|
| Refrigerator | 2 to 3 days | Store in airtight containers. Cool dal before refrigerating to preserve taste and avoid spoilage. |
| Freezer | Up to 3 months | Use freezer-safe containers or sealable bags. Label with date and contents. Thaw overnight in fridge for best texture. |
| Room Temperature | Not recommended | As it contains cooked lentils and spinach, room temperature storage increases spoilage risk. |
Reheating Instructions
- Reheat the dal-palak gently on the stovetop over low to medium heat.
- Stir frequently to avoid sticking or burning.
- If the mixture thickened, add a splash of warm water or vegetable broth to loosen the consistency.
- For microwave reheating, cover the bowl with a microwave-safe lid and heat in 1-minute intervals stirring in between.
“Storing the dish correctly locks in the vibrant flavors and nutrient-rich profile of green moong dal and palak, allowing us to relish wholesome meals even on busy days.”
Additional Tips
- Adding a fresh lemon wedge or a sprinkle of fresh cilantro after reheating refreshes the flavors.
- Avoid storing dal with tempering (tadka). Prepare the tempering fresh and add just before serving for the best aroma and taste.
- If freezing, consider freezing the dal and palak separately for better texture retention on reheating.
By following these Make-Ahead and Storage Tips, we ensure our Green Moong Dal and Palak stays delicious and ready to enjoy anytime, enhancing both convenience and nutrition in our meal planning.
Conclusion
Green Moong Dal and Palak is a versatile dish that fits perfectly into our busy lives without compromising on nutrition or flavor. Its combination of protein-rich lentils and iron-packed spinach makes it a wholesome choice for any meal.
With simple ingredients and straightforward steps, we can easily whip up this dish to enjoy a comforting and nourishing experience. Whether paired with rice, roti, or enjoyed on its own, it brings both health benefits and satisfying taste to our table.
Frequently Asked Questions
What are the main ingredients in Green Moong Dal and Palak?
The main ingredients are green moong dal (green gram lentils), fresh spinach (palak), and various spices such as cumin, turmeric, garlic, and optional garnishes like cilantro and lemon juice.
Is Green Moong Dal and Palak a healthy dish?
Yes, it is rich in protein from the lentils and iron from the spinach, making it a nutritious, balanced meal option.
How long does it take to prepare this dish?
Preparation and cooking typically take around 30-40 minutes, making it quick enough for weeknight dinners.
Can beginners easily make this recipe?
Yes, the recipe is straightforward and suitable for cooks of all skill levels, with detailed steps for each part.
What equipment do I need to cook Green Moong Dal and Palak?
You will need a pressure cooker or Instant Pot for the lentils, a large non-stick pan for sautéing, measuring tools, and optionally a blender and strainer.
Can I make the dish ahead of time?
Yes, you can cook it up to two days in advance and store it in airtight containers in the refrigerator or freezer.
How should I store leftovers?
Store leftovers in airtight containers in the refrigerator for up to two days or freeze for longer storage. Reheat gently and add fresh garnishes after reheating.
What are good side dishes to serve with Green Moong Dal and Palak?
It pairs well with steamed basmati rice, chapati, roti, yogurt or raita, crisp salad, pickles, and papad.
How do I keep the spinach vibrant in the dish?
Avoid overcooking the spinach by sautéing it briefly and adding it towards the end to keep its color and nutrients intact.
Can I adjust the spices in the recipe?
Yes, the recipe is flexible. You can increase or decrease spices like cumin, garlic, and chili powder to suit your taste preferences.