Cook With Manali's Spinach Dal

Lentils cooked with spinach and tomatoes. This Spinach Dal is lightly spiced, healthy, vegan and good for you!
Prep Time: 10 minutes
Cook Time: 25 minutes
Total Time: 35 minutes
Servings: 4
Calories: 160 kcal
Author: Manali


To pressure cook

  • 1/2 cup toor dal/arhar dal, also known as split pigeon peas lentil
  • 1/4 cup moong dal dhuli, also known as split mung bean
  • 2.5 cups water
  • 1/2 teaspoon salt
  • 1/4 teaspoon turmeric powder

For the tempering


  1. To a pressure cooker add the washed lentils, add 2.5 cups water, 1/2 teaspoon salt and 1/4 teaspoon turmeric powder. Cook at high flame for 2 whistles, then lower the flame and cook for another 7-8 minutes or till lentils are completely cooked. Let the pressure of the cooker come off on it's own. Set aside. In case you don't have a pressure cooker, cook the lentils in a pan till completely cooked.
  2. Heat oil in a pan on medium heat. Once the oil is hot, add cumin seeds and mustard seeds. Wait till cumin seeds crackle and mustard seeds start popping out.
  3. Once the seeds start crackling, add chopped garlic and green chili. Saute for a minute or till garlic just starts turning golden brown in color.
  4. Add chopped tomatoes, salt and cook for 2 minutes. We don't want to overcook the tomatoes here.
  5. Add chopped spinach and mix. Cook for 2-3 minutes or till there's no raw smell of tomatoes or spinach.
  6. Add the cooked dal to the pan and let it all come to a boil. Lower the heat, add more water if needed (I did add 1/4 water here) and let the dal simmer for 5 minutes.
  7. Check the salt and adjust to taste. Sprinkle garam on top and remove pan from heat.
  8. Squeeze in some fresh lemon juice and serve spinach dal with any bread or steamed rice!
Nutrition Facts
Spinach Dal
Amount Per Serving
Calories 160 Calories from Fat 18
% Daily Value*
Fat 2g3%
Saturated Fat 1g6%
Sodium 348mg15%
Potassium 468mg13%
Carbohydrates 24g8%
Fiber 11g46%
Sugar 2g2%
Protein 10g20%
Vitamin A 1135IU23%
Vitamin C 10.7mg13%
Calcium 40mg4%
Iron 3.2mg18%
* Percent Daily Values are based on a 2000 calorie diet.