Green Moong Dal and Palak Recipe for Healthy Meals

Green moong dal and palak (spinach) combine to create a wholesome, nourishing dish that is a staple in many Indian households. This recipe is not only packed with protein and fiber but also loaded with iron, vitamins, and antioxidants, making it a perfect meal for those looking to maintain a balanced diet.

The earthy flavors of the green moong dal harmonize beautifully with the fresh, vibrant taste of palak, resulting in a comforting dish that is both hearty and light.

Whether you’re a seasoned cook or trying this combination for the first time, this recipe is straightforward and highly adaptable to your taste preferences. It’s ideal for a quick weeknight dinner or a nutritious lunch.

Plus, it pairs wonderfully with steamed rice, roti, or even as a side to other Indian delicacies. Let’s dive into how you can make this delicious green moong dal and palak recipe at home!

Why You’ll Love This Recipe

Healthy and Nutritious: This dish is a powerhouse of nutrients. Green moong dal is a great source of plant-based protein and fiber, while palak adds a generous dose of iron and vitamins A, C, and K.

Simple and Quick: Unlike many traditional dals that take hours to cook, green moong dal cooks relatively fast, making this an excellent option for busy days.

Flavorful and Comforting: The tempering of mustard seeds, cumin, and garlic adds a wonderful aroma and depth of flavor. The subtle tang of tomatoes balances the earthiness of the dal and spinach perfectly.

Gluten-free, vegan, and easily customizable, this recipe fits effortlessly into various dietary needs.

Ingredients

• 1 cup green moong dal (split yellow mung beans), rinsed and soaked for 30 minutes
• 2 cups fresh palak (spinach), washed and roughly chopped
• 1 medium onion, finely chopped
• 2 medium tomatoes, finely chopped
• 2-3 garlic cloves, minced
• 1-inch piece ginger, grated
• 2 green chilies, slit (adjust to taste)
• 1 teaspoon cumin seeds
• 1/2 teaspoon mustard seeds
• 1/2 teaspoon turmeric powder
• 1 teaspoon coriander powder
• 1/2 teaspoon garam masala
• Salt to taste
• 2 tablespoons oil or ghee
• 3 cups water
• Fresh coriander leaves for garnish
• 1 teaspoon lemon juice (optional)

Equipment

• Pressure cooker or large pot
• Cutting board and knife
• Wooden spoon or spatula
• Measuring cups and spoons
• Serving bowl
• Blender or hand masher (optional for mashing dal)

Instructions

1. Prepare the dal: Rinse the green moong dal thoroughly under cold water until the water runs clear. Soak it for 30 minutes to reduce cooking time and improve digestibility.
2. Cook the dal: Drain the soaked dal and add it to a pressure cooker or large pot with 3 cups of water, turmeric powder, and a pinch of salt. Cook until dal is soft and fully cooked. In a pressure cooker, this usually takes 3-4 whistles; in a pot, about 30-40 minutes on medium heat.
3. Prepare the palak: While the dal is cooking, wash and chop the palak leaves. Set aside.
4. Make the tempering: Heat oil or ghee in a pan over medium heat. Add mustard seeds and cumin seeds. When they start to crackle, add minced garlic, grated ginger, and green chilies. Sauté for 1-2 minutes until fragrant.
5. Sauté onions and tomatoes: Add chopped onions to the pan and cook until they turn translucent. Then add chopped tomatoes and cook until they soften and the oil begins to separate from the masala.
6. Add spices: Stir in coriander powder and garam masala. Cook for another minute to roast the spices lightly.
7. Combine dal and palak: Add the cooked dal to the tempering mixture along with chopped palak. Mix well and simmer for 5-7 minutes until the spinach wilts and blends into the dal. Adjust consistency by adding water if needed.
8. Final seasoning: Check salt and add more if required. Turn off the heat and add lemon juice for a fresh tangy note.
9. Garnish and serve: Garnish with fresh coriander leaves. Serve hot with steamed rice, chapati, or your favorite Indian bread.

Tips & Variations

“For a creamier texture, you can mash a portion of the dal before adding the palak.”

If you prefer a thicker dal, reduce the water slightly or cook it longer to evaporate excess liquid. Adding a pinch of asafoetida (hing) during tempering can help with digestion and add a unique flavor.

Try adding a dash of dried fenugreek leaves (kasuri methi) for an extra aromatic twist.

For a richer taste, substitute oil with ghee or add a splash of coconut milk towards the end.

To turn this recipe into a one-pot meal, add diced potatoes or carrots along with the dal and cook together.

Nutrition Facts

Serving Suggestions

This green moong dal and palak dish pairs beautifully with a variety of sides. Serve it alongside steamed basmati rice or jeera rice for a classic combination.

Warm chapatis, parathas, or even gluten-free flatbreads make excellent accompaniments. Add a dollop of plain yogurt or a vegan alternative to balance the spices.

For a complete meal, pair with a fresh cucumber and tomato salad or a tangy pickle. You might also enjoy it with some crunchy papad or roasted nuts on the side.

Looking for more healthy and easy recipes? Check out our Backpacking Dehydrated Vegan Meal Recipes for Easy Camping or try the Veg Grilled Sandwich Recipes That Are Quick and Delicious for a tasty snack.

Conclusion

Green moong dal and palak is a comforting, nutritious dish that fits perfectly into any meal plan. Its balance of protein-rich lentils and iron-packed spinach makes it an especially good choice for vegetarians, vegans, and anyone looking to eat healthily without compromising on flavor.

With simple ingredients and easy steps, you can prepare this wholesome dal in under an hour, making it ideal for busy lifestyles. Plus, its versatility allows you to tweak the spices and consistency according to your preference.

Whether you’re enjoying this dish on a chilly evening or as a part of your everyday diet, it’s sure to nourish your body and satisfy your taste buds. For more delightful and healthy recipes, explore our collection like the Apple Barn Pigeon Forge TN Vegetable Soup Recipe Guide or the Ayurvedic Vegetarian Recipes for Healthy and Tasty Meals.

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