Heart-Healthy Dal Palak

Dive into the nourishing goodness of Heart-Healthy Dal Palak, a comforting Indian dish that combines protein-rich yellow lentils (moong dal) with vibrant spinach for a wholesome and delicious meal. Packed with fiber, plant-based protein, and essential nutrients, this recipe is designed to support heart health without compromising on flavor. The aromatic tempering of cumin, garlic, and spices adds depth, while a splash of fresh lemon juice brightens each bite. Quick and easy to prepare in just 45 minutes, this one-pot wonder is perfect for busy weeknights. Serve it hot with whole grain roti or fluffy brown rice for a satisfying, nutrient-dense meal the whole family will love.

Nutriscore Rating: 72/100

Prep Time:15 mins

Cook Time:30 mins

Total Time:45 mins

Servings: 4

Ingredients

• 1 cup split yellow lentils (moong dal)
• 4 cups fresh spinach leaves
• 4 cups water
• 0.5 teaspoon turmeric powder
• 1 teaspoon salt
• 2 teaspoons olive oil
• 1 teaspoon cumin seeds
• 3 cloves garlic
• 1 medium onion
• 2 green chilies
• 1 medium tomato
• 0.5 teaspoon red chili powder
• 1 teaspoon coriander powder
• 1 tablespoon lemon juice
• 2 tablespoons fresh cilantro

Directions

Step 1

Rinse the split yellow lentils (moong dal) under running water until the water becomes clear. Set aside.

Step 2

In a large pot, combine the rinsed lentils with 4 cups of water, 0.5 teaspoon of turmeric powder, and 1 teaspoon of salt. Bring to a boil, then reduce the heat and let it simmer for 20-25 minutes or until the lentils are soft and cooked through.

Step 3

While the lentils are cooking, wash and chop the spinach leaves. Set aside.

Step 4

In a saucepan, heat 2 teaspoons of olive oil over medium heat. Add 1 teaspoon of cumin seeds and let them sizzle for a few seconds.

Step 5

Add 3 cloves of minced garlic, 1 medium chopped onion, and 2 finely chopped green chilies to the pan. Sauté until the onion turns translucent.

Step 6

Add 1 medium chopped tomato to the pan, followed by 0.5 teaspoon of red chili powder and 1 teaspoon of coriander powder. Cook until the tomatoes become soft and the spices are well mixed.

Step 7

Add the chopped spinach to the pan and cook for about 2-3 minutes until wilted.

Step 8

Once the lentils are cooked, add the spinach mixture to the pot of lentils. Stir well and let it simmer for another 5 minutes, allowing the flavors to meld together.

Step 9

Turn off the heat and mix in 1 tablespoon of lemon juice to add a fresh zing.

Step 10

Garnish with 2 tablespoons of chopped fresh cilantro before serving.

Step 11

Serve the Heart-Healthy Dal Palak hot with whole grain roti or brown rice for a nutritious meal.

Nutrition Facts

Serving size	1676 grams (1676.0g)

Amount per serving	% Daily Value*
Calories	1158

Total Fat 32.90g	42%
Saturated Fat 5.20g	26%
Polyunsaturated Fat 2.80g
Cholesterol 0mg	0%
Sodium 3692mg	161%
Total Carbohydrate 164.70g	60%
Dietary Fiber 26.10g	93%
Total Sugars 28.70g
Protein 58.10g	116%

Vitamin D 0IU	0%
Calcium 527mg	41%
Iron 22mg	119%
Potassium 3904mg	83%

*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.

Source of Calories

Fat: 24.9%

Protein: 19.6%

Carbs: 55.5%