Moong Dal with Spinach (Iron Rich Recipe)

Tarla.Dalal's picture

Dec. 02, 2014

Though prepared in various different ways across the country, Moong Dal with Spinach is nevertheless a favorite combination in desi cooking. Here, we have made a low calorie version of this delicious iron-rich dal. This recipe is chock full of nutrients, as spinach brings protein, garlic has anti-bacterial and other medicinal properties, and green moong is full of protein, iron, vitamin A, fibre and zinc. Take care to just partially cook the dal so as to retain its crunch.


Green moong daal 1/2 Cup (8 tbs) (split green gram)
Chopped spinach 3/4 Cup (12 tbs)
Oil 2 Teaspoon
Cumin seeds 1 Teaspoon
Finely chopped onion 1/2 Cup (8 tbs)
Finely chopped tomato 1/2 Cup (8 tbs)
Water 3 Cup (48 tbs) (as needed)
Dried mango powder 2 Teaspoon (amchur)
Turmeric powder 1/2 Teaspoon
Salt To Taste
For paste
Chopped green chili 1 1/2 Tablespoon
Garlic cloves 6
Ginger piece 1 Inch
Water 1 Tablespoon (as needed)



1. Soak green moong dal in water for 2 hours. After 2 hours drain and set aside.

For Paste:

2. Ground green chili, garlic, and ginger into smooth paste using little water.



3. In a large saucepan, boil water, add the soaked drained moong dal and cook over medium flame for 4-5 minutes or until partially cooked, while stirring occasionally. Drain well and set aside.

4. In a non-stick pan, heat oil, add cumin seeds and allow them to crackle.

5. Add prepared paste, onion and sauté for 1 minute.

6. Add tomato and 2 tablespoons of water. Stir occasionally and cook for 1-2 minutes or until the tomatoes turn soft.

7. Add spinach, cooked green moong dal, dried mango powder, turmeric powder, salt and 3 cups of water. Stir occasionally and cook for 2-3 minutes.



8. Serve hot and enjoy!

Recipe Summary

Difficulty Level: Easy
Cook Time: 15 Minutes
Ready In: 15 Minutes
Servings: 4

Nutrition Facts

Serving size

Calories 149Calories from Fat 29

 % Daily Value*

Total Fat 3 g4.6%

Saturated Fat %

Trans Fat 0 g


Sodium 120 mg5%

Total Carbohydrates 23 g7.7%

Dietary Fiber 4 g16%

Sugars 4 g

Protein 8 g16%

Vitamin A % Vitamin C %

Calcium % Iron %

*Based on a 2000 Calorie diet