Spinach And Lentil Dal
Spinach and Lentil Dal is a comforting, nutritious, and flavorful dish made effortlessly in the Instant Pot. This protein-rich meal, packed with tender lentils, fresh spinach, and warming spices, is perfect for busy weeknights when you crave something hearty and wholesome. Serve it with rice or flatbread for a complete and satisfying meal that the whole family will love!
Table of Contents
- About Spinach And Lentil Dal
- Why You’ll Love Spinach and Lentil Dal
- What Is in Spinach and Lentil Dal
- Key Ingredients
- How To Make Spinach And Lentil Dal
- Have It Your Way!
- Nutritional Facts and Health Benefits
- Health Benefits:
- Other Recipes You’ll Love
- Spinach and Lentil Dal Recipe
About Spinach And Lentil Dal
Dal, a traditional dish in Indian cuisine, is a staple in many households across the Indian subcontinent. The word “dal” refers to both the dish and the various types of lentils used to prepare it. Lentils have been a key part of Indian cuisine for centuries due to their nutritional value, affordability, and versatility. This Spinach and Lentil Dal is a modern take on a classic recipe, bringing together the earthiness of lentils and the vibrant flavor of spinach in a simple, convenient preparation using the Instant Pot.
Dal is a cornerstone of Indian home cooking, often served with rice, roti, or naan as part of a balanced meal. The addition of spinach to this dal not only enhances its nutritional profile but also adds a layer of freshness and color. Cooking this dish in an Instant Pot simplifies the process, allowing you to enjoy a rich and flavorful dal with minimal effort. The combination of lentils, spinach, and spices creates a comforting, aromatic dish that is both satisfying and nourishing.
Dal is much more than just a dish; it’s a symbol of comfort and tradition in Indian culture. It is often the first solid food introduced to babies and remains a daily staple throughout life. Spinach and Lentil Dal, with its wholesome ingredients and hearty flavors, embodies the essence of Indian home-cooked meals. It’s a dish that brings families together, offering warmth and sustenance with every spoonful. The Instant Pot version makes it accessible to everyone, whether you’re a seasoned cook or just starting your culinary journey.
Why You’ll Love Spinach and Lentil Dal
- Nutritious and Balanced: Packed with protein, fiber, and vitamins, this dal is a well-rounded meal.
- Easy and Convenient: Made in the Instant Pot, it’s a quick and hassle-free recipe.
- Flavorful: A rich blend of spices and fresh spinach creates a delicious and aromatic dish.
- Versatile: Enjoy it with rice, flatbread, or on its own for a light meal.
- Comforting: A warm and hearty dish that’s perfect for any time of the year.
What Is in Spinach and Lentil Dal
- Lentils: Protein-rich lentils are the base of this dish, offering a creamy texture and earthy flavor.
- Spinach: Fresh spinach adds vibrant color, nutrients, and a mild, slightly sweet taste.
- Onions and Tomatoes: These form the flavorful base of the dal, adding depth and richness.
- Garlic and Ginger: Essential aromatics that enhance the overall flavor profile.
- Spices: A blend of cumin, turmeric, coriander, and garam masala for authentic Indian flavors.
- Water or Broth: Used to cook the lentils to a soft and creamy consistency.
- Cilantro (optional): Fresh cilantro adds a burst of freshness to the finished dish.
Key Ingredients
- Lentils: Use yellow lentils (moong dal) or red lentils (masoor dal) for a quick-cooking, creamy dal.
- Spinach: Fresh spinach is ideal, but you can also use frozen spinach for convenience.
- Onions and Tomatoes: Provide a flavorful and rich base.
- Garlic and Ginger: These bring warmth and depth to the dal.
- Spices: Cumin, turmeric, coriander, and garam masala create a well-rounded, aromatic flavor.
- Water or Broth: Adjust the consistency of the dal by varying the amount of liquid.
- Cilantro (optional): A garnish of fresh cilantro adds a bright finish.
How To Make Spinach And Lentil Dal
- Rinse the lentil.
- Set Instant Pot to Sauté, and add oil, cumin seeds, turmeric, green chili, garlic, curry leaves, lentils, Sauté until fragrant.
- Add Water, the Moong Dal, Salt and stir.
- Close the Instant Pot with pressure valve to sealing. Select Pressure Cook(Hi) and adjust the pressure cook time to 5 minutes.
- Allow 5 minutes of natural pressure release and then release the remaining pressure manually. Open the Instant Pot carefully, add 1 cup of water to the cooked lentils along with all of the Spinach.
- Add more water, to bring the lentils to desired consistency. Dal will thicken as it cools.
- Enjoy hot with steamed basmati rice.
Have It Your Way!
- Add Protein: Mix in some tofu or paneer for added protein and texture.
- Spice Level: Adjust the amount of spices and chilies to suit your heat preference.
- Gluten-Free: This dal is naturally gluten-free; just ensure all ingredients are certified gluten-free.
- Make It Creamier: Stir in a little coconut milk or cream at the end for a richer dal.
- Add More Vegetables: Incorporate other veggies like carrots or zucchini for extra nutrition and flavor.
Nutritional Facts and Health Benefits
- Calories: Approximately 200 calories per serving
- Protein: 12 grams
- Fat: 4 grams
- Carbohydrates: 30 grams
- Fiber: 10 grams
- Sugar: 4 grams
- Sodium: 300 milligrams
Health Benefits:
- High in Protein: Lentils are an excellent source of plant-based protein, essential for muscle repair and growth.
- Rich in Fiber: Both spinach and lentils provide a good amount of dietary fiber, promoting healthy digestion.
- Iron-Rich: Spinach is a great source of iron, which supports energy levels and overall vitality.
- Low in Fat: This dish is low in fat, making it heart-healthy and suitable for a balanced diet.
- Antioxidants: The spices and spinach are rich in antioxidants, which help fight inflammation and support overall health.
Other Recipes You’ll Love
Spinach and Lentil Dal Recipe
Spinach And Lentil Dal
Ingredients
- 4 Cups Spinach Chopped or Whole
- 1.5 Cup Moong Dal or Masoor Lentils
- ½ Cup Green Garlic
- Juice from 1/2 Lemon
- ½ Cup Green Garlic
- 2 Green Chilies
- 2 Tbsp Cooking Oil
- 1 Tbsp Red Chili Powder
- ½ Tbsp Turmeric
- 1 Tbsp Cumin Seeds
- 4 Curry Fresh Leaves
- 4 Cloves
- 4 Black Peppercorn
- ½ Cinnamon Stick
Equipment
Instructions
- Rinse the lentil.
- Set Instant Pot to Saute, and add oil, cumin seeds, turmeric, green chili, garlic, curry leaves, lentils, Saute until fragrant.
- Add Water, the Moong Dal, Salt and stir.
- Close the Instant Pot with pressure valve to sealing. Select Pressure Cook(Hi) and adjust the pressure cook time to 5 minutes.
- Allow 5 minutes of natural pressure release and then release the remaining pressure manually. Open the Instant Pot carefully, add 1 cup of water to the cooked lentils along with all of the Spinach.
- Add more water, to bring the lentils to desired consistency. Dal will thicken as it cools.
- Enjoy hot with steamed basmati rice.
Notes
- Storage: Leftovers can be stored in an airtight container in the refrigerator for up to 3 days.
- Make-Ahead: The dal can be prepared in advance and reheated before serving. It often tastes even better the next day!
- Serving Suggestions: Serve with basmati rice, naan, or quinoa for a complete meal. A side of pickles or yogurt adds a nice contrast.
- Consistency: Adjust the consistency of the dal by adding more or less water, depending on your preference.
Video
Nutrition
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