5.0 from 69 votes
Dal Palak (Lentil and Spinach Curry)
Legumes and spinach combine with a host of fragrant spices to create this traditional Indian dish that is wholesome, nutritious, and satisfying.
Prep Time
10 mins
Additional Time
40 mins
Total Time
50 mins
Servings: 4
Calories: 222 kcal
Course:
Side Dish , Main Course
Cuisine:
Indian
Ingredients
- 2 tablespoons oil or ghee
- 1 teaspoon cumin seeds
- 1 teaspoon mustard seeds (yellow is more mild, brown is spicy)
- 1 large yellow onion , finely chopped
- 4-5 cloves garlic , minced
- 1 tablespoon finely minced ginger
- 1-2 green chilies , seeds and membranes removed (omit for a mild curry)
- 1 teaspoon garam masala
- homemade garam masala recipe
- 1/2 teaspoon ground coriander
- 1/2 teaspoon Turmeric
- 1/4 teaspoon kashmiri chili powder , optional for heat (can substitute cayenne)
- 1/4 teaspoon asafoetida
- 1 teaspoon salt
- 1 cup yellow split peas (pigeon peas), yellow lentils, or red lentils
- 3 1/2 cups water or vegetable broth , divided
- 3-4 cups roughly chopped spinach or whole baby spinach , rinsed and drained
- Squeeze of lemon juice
Instructions
- Add the oil or ghee to a pot over medium-high heat. Add the cumin and mustard seeds and cook until they start to pop (careful not to scorch or they will become bitter). Add the onions and cook for 5-6 minutes until soft and translucent. Add the ginger, garlic, and chilies and cook for another 2 minutes. Add the garam masala, coriander, turmeric, chili powder, and asafoetida and cook for another minute. Add split peas/lentils and stir to coat. Add the salt and the water or broth, reserving 1/2 cup to add towards the end if more liquid is needed. Cover and simmer for 35-50 minutes (20-25 minutes for lentils) or until the split peas or lentils are tender. If you prefer a smoother, creamier consistency cook longer until the peas have broken down. Add the spinach, stir to combine, and simmer another minute or two, until wilted. Stir in the lemon juice and add salt to taste.
Cup of Yum
Nutrition Information
Calories
222kcal
(11%)
Carbohydrates
29g
(10%)
Protein
10g
(20%)
Fat
9g
(14%)
Saturated Fat
5g
(25%)
Polyunsaturated Fat
0.4g
Monounsaturated Fat
2g
Cholesterol
19mg
(6%)
Sodium
672mg
(28%)
Potassium
210mg
(6%)
Fiber
8g
(32%)
Sugar
3g
(6%)
Vitamin A
2156IU
(43%)
Vitamin C
12mg
(13%)
Calcium
67mg
(7%)
Iron
2mg
(11%)
Nutrition Facts
Serving: 4Serving
Amount Per Serving
Calories 222
% Daily Value*
| Calories | 222kcal | 11% |
| Carbohydrates | 29g | 10% |
| Protein | 10g | 20% |
| Fat | 9g | 14% |
| Saturated Fat | 5g | 25% |
| Polyunsaturated Fat | 0.4g | 2% |
| Monounsaturated Fat | 2g | 10% |
| Cholesterol | 19mg | 6% |
| Sodium | 672mg | 28% |
| Potassium | 210mg | 4% |
| Fiber | 8g | 32% |
| Sugar | 3g | 6% |
| Vitamin A | 2156IU | 43% |
| Vitamin C | 12mg | 13% |
| Calcium | 67mg | 7% |
| Iron | 2mg | 11% |
* Percent Daily Values are based on a 2,000 calorie diet.