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Moong Dal with Spinach | Spinach Lentil Curry | Healthy Moong Dal with Spinach rich in Vitamin A, folic acid, protein |

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Tarla Dalal

27 July, 2020

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Moong Dal with Spinach | Spinach Lentil Curry | Healthy Moong Dal with Spinach rich in Vitamin A, folic acid, protein |

पालक के साथ मूंग दाल | पालक दाल करी | विटामिन ए, फोलिक एसिड, प्रोटीन से भरपूर पालक के साथ स्वस्थ मूंग दाल | - हिन्दी में पढ़ें (Moong Dal with Spinach in Hindi)

Table of Content

About Moong Dal With Spinach

Ingredients

Methods

Nutrient values

Moong Dal with Spinach | Spinach Lentil Curry | Healthy Moong Dal with Spinach rich in Vitamin A, folic acid, protein |

Moong Dal with Spinach is a wholesome and comforting Indian curry that beautifully blends split green moong dal and fresh spinach (palak). This dish is not only flavorful but also nutrient-dense, offering a perfect balance of protein, vitamins, and minerals. Made with simple ingredients like onions, tomatoes, garlic, ginger, and spices, this recipe delivers both health and taste in every bite. The combination of spinach and moong dal makes it a perfect choice for anyone looking to enjoy a light yet nourishing meal.

The main ingredients—green moong dal and spinach—are both rich in essential nutrients. Moong dal is an excellent source of plant-based protein, iron, zinc, and dietary fibre, while spinach provides a generous dose of Vitamin A, folic acid, and antioxidants. The inclusion of garlic and ginger enhances the flavor while adding medicinal properties that help boost immunity and digestion. Together, these ingredients make Moong Dal with Spinach a powerful, health-supportive meal.

The preparation of this dish is simple yet smart. The moong dal is soaked and partially cooked to maintain a light crunch, while the spinach is sautéed briefly to retain its bright color and nutrients. The jeera (cumin seeds), onions, and spiceslike haldi (turmeric) and amchur (dried mango powder) lend a delicious tangy and earthy flavor. This low-fat method of cooking, using just 2 teaspoons of oil, makes it an ideal recipe for those who want to eat light without compromising on taste.

From a health perspective, Moong Dal with Spinach is highly beneficial for diabetics, heart patients, and those aiming for weight loss. The high fibre content in moong dal helps regulate blood sugar levels by slowing down glucose absorption, making it ideal for diabetic-friendly meals. The low glycemic index of moong dal also ensures steady energy levels without sugar spikes. Spinach, being low in calories and rich in antioxidants, further helps in maintaining insulin sensitivity and metabolic balance.

For heart health, this dish is a winner. It’s naturally low in cholesterol and saturated fat, and packed with potassium, magnesium, and fibre—all of which help control blood pressure and cholesterol levels. The presence of garlic adds heart-protective properties by improving circulation and reducing bad cholesterol (LDL). Using minimal oil keeps this dish light and ideal for a cardiac-friendly diet.

When it comes to weight management, Moong Dal with Spinach is filling yet low in calories, making it a smart choice for lunch or dinner. The protein and fibre combination promotes satiety, reducing unnecessary snacking. Plus, the dish is gluten-free, rich in Vitamin A and folic acid, and easy to digest. Whether you enjoy it with a bowl of brown rice or eat it plain like a soup, this iron-rich, low-calorie curry is a wonderful way to stay fit and nourished.

Ingredients

for for Moong Dal with Spinach

1/2 cup green moong dal (split green gram)

3/4 cup chopped spinach (palak)

2 tsp oil

1 tsp cumin seeds (jeera)

1/2 cup finely chopped onion

1/2 cup finely chopped tomato

2 tsp dried mango powder (amchur)

1/2 tsp turmeric powder (haldi)

salt to taste

To Be Ground Into A Paste (using Little Water)

1 1/2 tbsp roughly chopped green chillies

6 garlic (lehsun) cloves

25 mm (1") ginger (adrak)

Method

for Moong Dal with Spinach

Soak the green moong dal in enough water in a bowl for 2 hours and drain.
Boil a vesselful of water, add the drained green moong dal, mix well and cook on a medium flame for 4 to 5 minutes or till it is partially cooked, while stirring occasionally. Drain well and keep aside.
Heat the oil in a deep non-stick pan and add the cumin seeds.
When the seeds crackle, add the prepared paste and onions and sauté on a medium flame for 1 minute.
Add the tomatoes along with 2 tbsp of water, mix well and cook on a medium flame for 1 to 2 minutes or till the tomatoes turn soft, while stirring occasionally.
Add the spinach, cooked green moong dal, dried mango powder, turmeric powder, salt and 3 cups of water, mix well and cook on a medium flame for 2 to 3 minutes, while stirring occasionally.
Serve hot.

Moong Dal with Spinach | Spinach Lentil Curry | Healthy Moong Dal with Spinach rich in Vitamin A, folic acid, protein | Video by Tarla Dalal

Moong Dal with Spinach recipe with step by step photos

Nutrient values (Abbrv)per plate

Nutrient values (Abbrv) per serving

Energy	132 cal
Protein	7.2 g
Carbohydrates	19.1 g
Fiber	3 g
Fat	3 g
Cholesterol	0 mg
Sodium	18 mg

Click here to view Calories for Moong Dal with Spinach

The Nutrient info is complete

Your Rating*

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Mansi

July 12, 2025, 2:23 a.m.

Hi, the method section seems to be blank..

tarla dalal

July 12, 2025, 2:23 a.m.

It has been updated.

Dhwani Gandhi

March 16, 2021, 1:11 p.m.

Tried this recipe ..delicious

Foodie #636307

July 19, 2020, 10:24 p.m.

tasted great. I didn''t have mango powder. I was told to use lemon juice as a sub.

Mruga D

June 10, 2020, 3:39 p.m.

Nice, crunchy dal...paste used in this recipes gives that perfect flavour...loved it...I enjoyed with fibre rich brown rice...

kamini sharma

March 24, 2020, 8:22 p.m.

is this calorie calculation as well this serving bowl.

Ronita

Aug. 31, 2015, 12:36 p.m.

Great recipe . Came out perfect

Tarla Dalal

Aug. 31, 2015, 12:36 p.m.

Hi Ronita , we are delighted you loved the Moong Dal with Spinach recipe. Please keep posting your thoughts and feedback and review recipes you have loved. Happy Cooking.