Soy-Free Dal Palak

Discover the wholesome goodness of Soy-Free Dal Palak, a comforting Indian dish brimming with vibrant flavors and nutritional benefits. This recipe combines creamy moong dal (yellow split lentils) with nutrient-packed fresh spinach, simmered to perfection in a medley of aromatic spices like cumin, turmeric, and garam masala. Enhanced with a rich ghee tempering, the dish achieves a delightful balance of earthy and tangy notes thanks to ripe tomatoes and a splash of zesty lemon juice. Ready in just 45 minutes, this soy-free, protein-rich recipe is perfect for a hearty lunch or dinner. Serve it with steamed rice or warm whole-grain roti for a delicious, gluten-free meal that's as satisfying as it is nourishing.

Nutriscore Rating: 72/100

Prep Time:15 mins

Cook Time:30 mins

Total Time:45 mins

Servings: 4

Ingredients

• 1 cup Moong dal (yellow split lentils)
• 2 cups Fresh spinach
• 4 cups Water
• 2 tablespoons Ghee
• 1 teaspoon Cumin seeds
• 1 medium Onion, finely chopped
• 3 cloves Garlic cloves, minced
• 1 medium Tomato, chopped
• 0.5 teaspoon Turmeric powder
• 0.5 teaspoon Red chili powder
• 1 teaspoon Salt
• 0.5 teaspoon Garam masala
• 1 tablespoon Lemon juice
• 2 tablespoons Cilantro leaves, chopped

Directions

Step 1

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

Step 2

In a medium pot, add the moong dal and water. Bring it to a boil over medium heat.

Step 3

Reduce the heat to low and simmer for about 15-20 minutes, or until the dal is tender and cooked through.

Step 4

While the dal is cooking, rinse the spinach and chop it roughly.

Step 5

In a separate large pan, heat ghee over medium heat and add the cumin seeds. Saute for about 30 seconds until aromatic.

Step 6

Add the chopped onion to the pan and sauté for 3-4 minutes until they become translucent.

Step 7

Stir in the minced garlic and cook for another minute until fragrant.

Step 8

Add the chopped tomato, turmeric powder, and red chili powder to the pan. Cook for 5 minutes until the tomatoes soften.

Step 9

Stir in the chopped spinach and cook until wilted, about 3 minutes.

Step 10

Once the dal is cooked, add it to the spinach mixture in the pan along with salt and garam masala. Stir to combine all ingredients.

Step 11

Simmer the mixture for an additional 5-7 minutes, allowing the flavors to meld.

Step 12

Remove from heat and stir in the lemon juice.

Step 13

Garnish with freshly chopped cilantro leaves before serving.

Nutrition Facts

Serving size	(1519.5g)

Amount per serving	% Daily Value*
Calories	1075.7

Total Fat 31.9g	0%
Saturated Fat 18.8g	0%
Polyunsaturated Fat 0.0g
Cholesterol 80mg	0%
Sodium 2484.9mg	0%
Total Carbohydrate 150.9g	0%
Dietary Fiber 22.7g	0%
Total Sugars 8.5g
Protein 53.4g	0%

Vitamin D 0IU	0%
Calcium 360.4mg	0%
Iron 19.6mg	0%
Potassium 3110.1mg	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: 26.0%

Protein: 19.3%

Carbs: 54.7%