Spinach Roasted Moong Dal Recipe: The Best Way to Cook Moong Palak Dal
Moong Palak Dal or Moong Dal with Spinach is quite popular in many different ways across the whole India. It is certainly more popular is Bengal region of the country.
This recipe is healthy and low calorie version of this delicious iron and protein rich dal, which is very nutritious.
This is no garlic version. In many places it is prepared with garlic. You can add garlic right after we add cumin seeds in this recipe. But we have kept things simpler here. So let’s start with the ingredients that you need to make moong dal with palak (spinach).
Ingredients for Spinach Moong Dal (Moong Palak Dal):
1 cup skinned moong dal
400 grams spinach, thoroughly washed and cut into 1/2 in wide shreds or you can use uncut baby spinach
1⁄2 teaspoon turmeric powder
1 bay leaf
One teaspoon vegetable oil
1 teaspoon salt (or to taste)
Half teaspoon red chili powder
1⁄2 teaspoon cumin seeds
2 fresh, hot red or green chilies
You can add 1/2 teaspoons of sabzi masala if you like but its totally optional.
Its good to prewash the moong dal so it becomes completely dry before roasting.
You can use red chili pepper flakes in place of hot red or green chilies.
You can use garlic in tadka but its optional.
Step by Step Recipe for Spinach Roasted Moong Dal (Moong Palak Dal):
Take one cup of moong dal and thoroughly wash it. Drain the water and completely dry it. You can put it in a clean towel and rub it. Or you can use paper towel.
When moong dal becomes dry, put it in a skillet and roast it on a medium flame. Keep stirring until many of the grains turn golden-red in color.
Put the roasted moong dal in a heavy-based pan. Add the 1/2 teaspoon of turmeric, one or two bay leaves and 4 cups of water.
Stir it on medium flame until it starts to boil. Turn the heat to low, cover it with the lid, leaving the lid slightly ajar.
Cook it gently until the moong dal grains become quite tender. It will take about an hour on a low flame. Keep cooking and checking it until moong dal becomes soft.
Now add 400 grams of spinach and salt to taste.
Add 1/2 teaspoon of red chili powder (or to taste) and 2⁄3 cup of water.
Stir it until it starts to boil on a medium flame. Cover with the lid and cook it gently for 15 minutes on low heat. Don’t overcook the spinach leaves.
Keep stirring once or twice while cooking. Cover it with the lid and keep it aside.
Preparing the Tadka to pour on Moong Spinach Dal:
Heat the vegetable oil in a skillet or frying pan.
When it becomes hot, put half teaspoon of the cumin seeds.
As soon as the seeds start to pop and sizzle, put in the red or green chilies.
Stir it for a few seconds and then pour this cumin and chili mixture over the container in which you have kept cooked moong dal and cover it immediately.
After a few seconds stir it, add a few coriander leaves and serve hot with rice or roti (chapati).
This dish is iron and protein rich and has many vitamins and minerals. It has low calories and is easily digestible.
Health Benefits of Moong Dal or Mung Beans:
Moong dal or mung beans are protein rich lentils. which have following benefits:
Regulates your metabolism
High on protein and low on calories
Regulates cholesterol level
Good for bone health
Gives you good oral health because it has calcium and fiber