Recipe
lunch
dinner
High-Protein Chana Dal Palak (Split Bengal Gram & Spinach Stew)
A nourishing North Indian stew of slow-cooked Bengal gram and tender spinach leaves, finished with a garlic-cumin mustard oil tempering and fresh lemon.
Nutrition Facts (Per Serving)
Protein
13g
Carbs
34g
Fats
5g
Calories
225 kcal
Fiber
10g
Instructions for Cook
- Soak chana dal for 1 hour to ensure even tenderness while preserving its toothsome, nutty bite.
- Fold in the finely chopped spinach during the final simmer to retain its bright green chlorophyll and delicate sweetness.
- Squeeze fresh lemon juice after removing the dal from heat to preserve vitamin C and maximize plant iron absorption.
Ingredients
- 80g (soaked for 1 hour)
- 200g (washed & finely chopped)
- 1 small (50g, finely minced)
- 1 medium (80g, finely chopped)
- 5–6 cloves garlic (15g, minced), 1 inch ginger (grated)
- 1 slit green chilli, 1 whole dry red chilli
- 1 tsp (5ml)
- 1/2 tsp cumin seeds, 1/4 tsp hing
- 1/2 tsp turmeric powder, 1 tsp coriander powder, 1/2 tsp garam masala
- 1 tbsp lemon juice (15ml), rock salt to taste
Cooking Instructions
A hearty, mineral-packed North Indian classic that pairs the firm, nutty bite of slow-digesting Bengal gram with tender spinach leaves. Simmered in a rustic onion-tomato base and finished with a fragrant garlic-cumin mustard oil tadka, this pure plant stew offers deep homestyle comfort without a single drop of dairy butter or ghee.
Nutritional Highlights
- 13g Clean Plant Protein: Slow-digesting split Bengal gram supplies complete essential amino acids to fuel sustained muscle recovery and promote long-lasting satiety.
- 5.1mg Bioavailable Non-Heme Iron: Pairing iron-dense spinach and chana dal with fresh lemon juice converts insoluble ferric iron (Fe³⁺) to soluble ferrous iron (Fe²⁺) for optimal intestinal uptake.
- 12,000+ mcg Macular Carotenoids: Fresh spinach provides abundant lutein and zeaxanthin, solubilized and made bioaccessible by the heart-healthy fats in cold-pressed mustard oil.
- 10g Low-Glycemic Dietary Fiber: High amylose starch and soluble plant pectins nourish colonic microflora, generating beneficial short-chain fatty acids while steadying postprandial blood sugar.
Cooking Instructions
- Pressure Cook the Dal: Rinse 80g chana dal and soak in water for 1 hour. Drain and transfer to a pressure cooker with 300ml water, 1/4 tsp turmeric powder, and 1/2 tsp rock salt. Cook on medium heat for 3–4 whistles until the dal is tender yet retains its distinct shape. Turn off the heat and let the steam release naturally.
- Infuse the Mustard Oil Tadka: Heat 1 tsp cold-pressed mustard oil in a heavy-bottomed pan over medium heat until lightly smoking. Lower heat; add 1/2 tsp cumin seeds, 1 whole dry red chilli, and 1/4 tsp hing. Let them sizzle for 10 seconds until fragrant.
- Build the Aromatic Base: Add the minced garlic, grated ginger, and slit green chilli. Sauté for 1 minute until the garlic turns pale golden and releases its nutty aroma. Add the minced onion and cook for 3–4 minutes until translucent.
- Simmer the Masala: Stir in the chopped tomato, remaining 1/4 tsp turmeric, and 1 tsp coriander powder. Cook for 3–4 minutes, pressing lightly with a spatula until the tomatoes break down into a fragrant, glossy paste.
- Cook the Spinach: Add 200g finely chopped fresh spinach into the pan. Toss for 2 minutes on medium heat until the leaves wilt down completely and release their natural moisture.
- Combine, Thicken & Finish: Pour the cooked chana dal along with its broth into the spinach masala. Stir in 1/2 tsp garam masala. Lightly press a few grains of dal against the side of the pan with the back of a ladle to create a naturally thick, creamy body. Simmer gently for 4–5 minutes on low heat. Turn off the heat, stir in 1 tbsp fresh lemon juice, and serve steaming hot with whole wheat phulkas or steamed brown rice.