Palak Dal - Spinach Lentil Soup

I have used lentils in many of my recipes as they are one of the main protein source in a vegetarian diet. Palak dal or Spinach Lentil Soup is a popular version of lentil soup as it provides a way to add spinach/greens to your diet. Why spinach (palak)? It is a great source of vitamins and minerals. Combination of spinach and lentils make palak dal both rich in proteins, vitamins and minerals such as iron.

Palak dal is also very easy to cook and takes only a few minutes to set-up in an instant pot. You can also have this as soup, in case you are on a low carb diet or just craving for some hot warm soup. I have used moong lentils over here, but you can use any other lentil like toor dal, arhar dal, masoor dal and chana dal. You may also mix lentils, as you desire. It always tastes great with the right seasoning. Cooking time may vary depending on the lentil. Below are some guidelines to set IP time for various unsoaked lentils, on high pressure with natural release (NR).

• Split Green gram (Moong dal) – 0 minute
• Red Lentil (Masoor) – 0 minute
• Split Red gram (Toor dal) – 6 min (only 4 minutes for soaked lentils)
• Bengal gram (Chana dal) – 5 minutes

This simple and quick Palak Dal - Spinach Lentil Soup recipe was also used as part of Family Meal Ideas - Quick Indian Dinner Recipes 

Ingredients

• Green gram lentils (yellow mung dal) - 1 cup de-husked/
• Spinach (palak) - 3 cups chopped
• Tomato - 2 medium size diced
• Onion - 1 medium size diced
• Ginger - ½ inch piece minced/grated
• Green chilies - 2 or 3 chopped; adjust as per your spice level
• Lemon juice - 1 tbs
• Spices
  • Clarified butter (ghee) - 1 tbs
  • Asafoetida (hing) - ⅛ tsp
  • Cumin seeds (jeera) - 1 tsp
  • Salt (namak) - ½ tsp
  • Turmeric powder (haldi) - 1 tsp
  • Red chili powder (laal mirch) - ½ tsp
  • Coriander powder (dhaniya powder) - 1 tbs
  • Garam masala - ½ tsp

Method

1. Start the instant pot on SAUTE mode and heat oil in it.
2. Add asafoetida, cumin seeds, green chili and ginger.
3. Saute for 30 seconds then add diced onion.
4. Saute until onions are translucent.
5. Now add tomatoes and saute until soft and mushy.
6. Add all the spices except garam masala and lemon juice, mix them and add lentils.
7. Wash the lentils before adding.
8. Press CANCEL and close the instant pot lid with vent in sealing position.
9. Press MANUAL or PRESSURE COOK mode for 0 minutes. pressure release naturally(NR)
10. When float valves pops down, open the lid and add chopped spinach.
11. Press SAUTE mode again, let it simmer for approximately 2 minutes or until the dal starts boiling and spinach is mixed with the lentils.
12. Now switch off the IP, add garam masala and lemon juice.
13. Spinach dal is ready to be served.

Recipe

5 from 9 votes

Palak Dal - Spinach Lentil Soup

A very simple and health recipe packed with plant based protiens, iron, vitamins and minerals from two main ingredients lentil and spinach.  

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Prep Time10 minutes mins

Cook Time15 minutes mins

Natural Release30 minutes mins

Total Time25 minutes mins

Course: Main Course

Cuisine: Indian

Servings: 4

Calories: 283kcal

Author: Rupali Agarwal

Ingredients

• 225 gm Green gram lentils 1 cup de-husked/yellow mung dal
• 150 gm Spinach chopped Palak: 3 cups
• 300 gm Tomato 2 medium diced
• 200 gm Onion 1 medium diced
• 10 gm Ginger ½ inch minced/grated
• 2 gm Green chilies 2-3 adjust as per your spice level, chopped
• 1 tbs Lemon juice

Spices

• 1 tbs Ghee oil
• ⅛ teaspoon Asafetida hing
• 1 teaspoon Cumin seeds jeera
• ½ teaspoon Salt namak
• 1 teaspoon Turmeric powder haldi
• ½ teaspoon Red chili powder laal mirch
• 1 tbs Coriander powder dhaniya powder
• ½ teaspoon Garam masala

Instructions

• Start the instant pot on SAUTE mode and heat oil in it.
• Add asafetida, cumin seeds, green chili and ginger.
• Saute for 30 seconds then add diced onion.
• Saute until onions are translucent.
• Now add tomatoes and saute until soft and mushy.
• Add all the spices except garam masal and lemon juice, mix them and add lentils.
• Wash the lentils before adding.
• Press CANCEL and close the instant pot lid with vent in sealing position.
• Press MANUAL or PRESSURE COOK mode for 0 minutes.
•  pressure release naturaly(NR)
• When float valves pops down, open the lid and add chopped spinach. Press SAUTE mode again, let it simmer for approximately 2 minutes or until the dal starts boiling and spinach is mixed with the lentils.
• Now switch off the IP, add garam masala and lemon juice.
• Spinach dal is ready to be served.

Nutrition Facts

Palak Dal - Spinach Lentil Soup

Amount Per Serving

Calories 283 Calories from Fat 45

% Daily Value*

Fat 5g8%

Saturated Fat 2g13%

Cholesterol 9mg3%

Sodium 339mg15%

Potassium 1050mg30%

Carbohydrates 44g15%

Fiber 20g83%

Sugar 5g6%

Protein 17g34%

Vitamin A 4290IU86%

Vitamin C 31mg38%

Calcium 98mg10%

Iron 6.4mg36%

* Percent Daily Values are based on a 2000 calorie diet.

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Other recipes that were used in this same casual meal idea:

• Aloo Shimla Mirch - Bell Pepper Potatoes Stir-Fry
• Matar Paneer - Light Everyday Recipe
• Cucumber Raita - Greek Yogurt with Cucumber
• Avocado Spinach Chapati (Roti)
• How to Get Perfect Steamed Rice