Palak (spinach) and garlic dal is a light yet nutrient-rich dish made with yellow moong dal and fresh spinach. With the goodness of iron, magnesium, and fibre, and the heart-healthy benefits of garlic, this dal helps support stable blood pressure levels.
Dal is a staple in Indian homes, and when combined with spinach, it becomes a powerhouse of nutrients. Spinach is loaded with iron, magnesium, potassium, and antioxidants — all of which are essential for blood pressure management. Garlic, on the other hand, is known for its natural vasodilating properties that help relax blood vessels and improve circulation.
This dal uses moong dal, which is light and easy to digest, making it suitable for regular consumption. The recipe uses minimal oil and salt, relying on fresh garlic, cumin, and turmeric for flavor. The result is a simple, earthy, and comforting curry that pairs perfectly with phulkas or brown rice.
Rich in plant protein, fibre, and essential minerals, this dish is ideal for people trying to maintain heart health and stable blood pressure.
Wash moong dal thoroughly. Pressure cook with 2½ cups water and turmeric for 2 whistles until soft. Mash lightly and keep aside.
Heat oil in a pan. Add cumin seeds and garlic. Sauté until golden and aromatic.
Add onion, ginger, and green chilli. Cook until onion turns soft.
Add tomato and red chilli powder. Cook until mushy.
Add chopped spinach and cook for 2–3 minutes until wilted.
Add boiled dal, salt, and ½ cup water. Simmer for 5–7 minutes.
Garnish with fresh coriander. Serve hot with phulkas or brown rice.
Yes, but moong dal is lighter and easier to digest, making it more suitable for daily use.
Use young, tender spinach leaves and add a squeeze of lemon juice at the end.
Yes, it’s light, nutritious, and heart-friendly, making it safe for regular meals.
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