Daal Palak (Lentil & Spinach Curry)

Here's a recipe for Daal Palak (Lentil & Spinach Curry) – a healthy and flavorful dish that combines lentils and spinach in a delicious curry sauce.

Daal Palak (Lentil & Spinach Curry)

Calories per serving: Approximately 250-300 kcal
Suggested meal time: Lunch or Dinner
Serving size: 1 bowl

Ingredients:

• 1 cup split red lentils (masoor daal), rinsed

• 4 cups fresh spinach, chopped (or 2 cups frozen spinach)

• 1 medium onion, finely chopped

• 2 tomatoes, finely chopped (or 1 can of chopped tomatoes)

• 2 cloves garlic, minced

• 1-inch piece of ginger, minced

• 2 green chilies, slit (optional, for heat)

• 1 tablespoon vegetable oil (or ghee)

• 1 teaspoon cumin seeds

• 1 teaspoon turmeric powder

• 1 teaspoon ground coriander

• 1 teaspoon garam masala

• 1/2 teaspoon red chili powder (optional, for heat)

• Salt to taste

• 1/4 teaspoon asafoetida (hing) (optional, for flavor)

• 4 cups water (or more, as needed)

• Fresh cilantro for garnish (optional)

Instructions:

1. Cook the Lentils:

   • In a large pot, add the rinsed lentils and 4 cups of water. Bring it to a boil, then reduce the heat to a simmer. Cook the lentils for about 15-20 minutes, or until they are soft and tender. You may need to add more water if the lentils absorb it too quickly. Stir occasionally to avoid burning.

2. Prepare the Curry Base:

   • In a separate pan, heat the oil (or ghee) over medium heat. Add the cumin seeds and let them sizzle for a few seconds.

   • Add the minced garlic, ginger, and green chilies (if using), and sauté for about 1-2 minutes until fragrant.

   • Add the chopped onion and cook until golden brown, about 5-7 minutes.

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

   • Add the turmeric, ground coriander, red chili powder (if using), and salt. Stir well and cook for 2-3 minutes to allow the spices to release their flavors.

3. Add the Spinach:

   • Add the chopped spinach to the pan and cook until it wilts down, about 3-4 minutes. If using frozen spinach, cook until it’s heated through.

4. Combine the Lentils and Spinach:

   • Once the lentils are cooked and soft, add the spinach mixture to the lentils. Stir everything together and add water if the curry is too thick (adjust to your preferred consistency).

   • Let the daal and spinach simmer together for another 10 minutes so the flavors meld.

5. Finish with Garam Masala:

   • Stir in the garam masala and adjust the salt to taste. Cook for another 2 minutes.

6. Serve:

   • Garnish with fresh cilantro if desired. Serve the daal palak with steamed rice, naan, or roti.

Tips:

• Energy-efficient tip: Use a pressure cooker or Instant Pot to cook the lentils faster and save time and energy.

• Who benefits: This dish is a great source of plant-based protein, iron, and fiber. It's perfect for vegetarians and vegans, and it’s a nourishing meal for anyone looking to boost their immune system and improve digestion.

Enjoy your Daal Palak – a comforting, hearty, and nutritious curry!