Low Fat Dal Palak

Nourish your body and delight your taste buds with this Low Fat Dal Palak, a wholesome and flavorful Indian comfort food that combines the protein-rich goodness of yellow moong dal and the nutrient-packed freshness of spinach. This light yet satisfying dish is gently spiced with warming turmeric, cumin, and a hint of chili, creating a harmonious blend of flavors that’s both cozy and vibrant. Finished with a pop of tangy lemon juice and fresh cilantro, this recipe is perfect for a guilt-free meal that’s ready in under an hour. Whether paired with steamed rice or soft whole wheat chapati, this low-fat dal palak is a heart-healthy, fiber-filled choice that’s as delicious as it is nutritious. Ideal for meal prepping, vegetarian diets, and anyone seeking a flavorful way to eat clean.

Nutriscore Rating: 75/100

Prep Time:20 mins

Cook Time:30 mins

Total Time:50 mins

Servings: 4

Ingredients

• 1 cup Yellow Moong Dal (split yellow lentils)
• 2 cups Fresh spinach leaves, finely chopped
• 3.5 cups Water
• 1 medium Tomato, chopped
• 1 medium Onion, finely chopped
• 1 teaspoon Ginger, grated
• 2 Garlic cloves, minced
• 1 Green chili, slit
• 0.5 teaspoon Ground turmeric
• 1 teaspoon Ground cumin
• 1 teaspoon Salt
• 0.5 teaspoon Black mustard seeds
• 0.5 teaspoon Cumin seeds
• 2 tablespoons Cilantro, chopped
• 1 tablespoon Lemon juice
• 1 teaspoon Oil (preferably olive or canola)

Directions

Step 1

Rinse the yellow moong dal thoroughly under cold water until the water runs clear.

Step 2

In a medium saucepan, add the rinsed dal and 3 cups of water. Add 1/2 teaspoon of turmeric and 1/8 teaspoon of salt. Bring the mixture to a boil over medium heat.

Step 3

Once boiling, reduce the heat to low, cover, and simmer for about 20 minutes or until the dal becomes soft and mushy.

Step 4

In another pan, heat 1 teaspoon of oil over medium heat. Add the mustard seeds and cumin seeds and allow them to crackle.

Step 5

Add the chopped onions to the pan and sauté until they turn translucent.

Step 6

Stir in the grated ginger, minced garlic, and green chili. Cook for another 2 minutes until fragrant.

Step 7

Add the chopped tomatoes and cook until they become soft and start to break down, about 5 minutes.

Step 8

Gently stir in the chopped spinach and cook until wilted, about 2-3 minutes.

Step 9

Add the cooked spinach-tomato mixture to the simmered dal. Add remaining salt and 1 teaspoon of ground cumin. Stir well to combine.

Step 10

If the dal is too thick, add the remaining 1/2 cup of water to adjust the consistency as needed. Bring everything to a gentle boil.

Step 11

Simmer for another 5 minutes to allow all the flavors to meld together.

Step 12

Finish with chopped cilantro and lemon juice. Taste and adjust seasoning if necessary.

Step 13

Serve hot with steamed rice or whole wheat chapati.

Nutrition Facts

Serving size	(1479.1g)

Amount per serving	% Daily Value*
Calories	884.2

Total Fat 9.3g	0%
Saturated Fat 1.5g	0%
Polyunsaturated Fat 0.0g
Cholesterol 0mg	0%
Sodium 2537.8mg	0%
Total Carbohydrate 149.6g	0%
Dietary Fiber 25.2g	0%
Total Sugars 17.1g
Protein 57.3g	0%

Vitamin D 0IU	0%
Calcium 377.7mg	0%
Iron 16.6mg	0%
Potassium 3899.2mg	0%

*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: 9.2%

Protein: 25.2%

Carbs: 65.7%