A Simple, Nourishing Iron-Rich Meal for the Whole Family
Palak Dal, a comforting blend of spinach and lentils, is a weekly staple in my kitchen — and for a very personal reason. During my pregnancy, I discovered I was low on iron — something that’s quite common, especially among vegetarians. That experience changed how I approach food for myself and my family. Since then, I’ve made it a point to include iron-rich recipes like this one in our regular routine, ensuring even my kids grow up with healthy foundations.
This Palak Dal is quick, easy, and incredibly nourishing. With the goodness of toor dal (split pigeon peas), fresh palak (spinach), and a flavorful tadka (tempering), it’s not just a meal — it’s a bowl of comfort, tradition, and care. Whether you’re new to Indian cooking or just looking for healthy vegetarian dinner ideas, this dish is a must-try.
🌿 What is Palak Dal?
Palak Dal (also known as Dal Palak, Keerai Paruppu, or Spinach Dal) is a traditional Indian dish made by simmering lentils and spinach together with aromatic spices. Found across Indian households in various forms, it combines the protein of lentils with the nutritional richness of spinach — particularly iron, calcium, and fiber.
- In South India, it’s often called Keerai Paruppu, usually served with rice and ghee.
- In Maharashtra, it’s made with goda masala and called Palakchi Amti.
- In Bengal, a similar dish may be referred to as Palong Shaak Dal.
- In Gujarat, it may have a slight sweet-tangy note with jaggery and lemon.
🧠 Why I Make Palak Dal Every Week
As a vegetarian mom, I know firsthand how tricky it can be to maintain good iron levels — especially during pregnancy. After being diagnosed with iron deficiency, I learned to lean on foods that naturally help boost iron absorption. Spinach + lentils turned out to be the perfect pair — and this recipe became a go-to. It’s now a comforting part of our weekly meal plan, ensuring we get plant-based iron in a form that’s tasty and easy to digest.
🥄 Why You’ll Love This Recipe
- ✅ Iron-rich & protein-packed
- ✅ Perfect for toddlers, pregnant women, and new moms
- ✅ Ready in under 30 minutes with pantry staples
- ✅ Great with rice, roti, or as a soup
💡 Iron Boost: This dal provides a great mix of non-heme iron from spinach and lentils. Pairing it with vitamin C (like a squeeze of lemon or side of tomato salad) enhances iron absorption.
Palak Dal (Spinach Dal)
Ingredients
Equipment
Method
- Pressure Cook: In an Instant Pot or pressure cooker, add washed toor dal, chopped tomato, spinach, turmeric, salt, and enough water. Cook until soft (Instant Pot: 8 mins high pressure, natural release).
- Mash Dal: Once cooked, lightly mash the dal for a smooth texture.
- Prepare Tadka: In a pan, heat ghee/oil. Add cumin seeds, hing, dry red chillies, and curry leaves. Let them sizzle.
- Add chopped onion and sauté until golden. Then stir in garlic, ginger, and chilli paste. Cook until aromatic.
- Add tamarind concentrate and jaggery. Let it simmer for a minute.
- Mix: Pour tadka into the dal, mix well, and simmer for 2–3 minutes. Adjust salt or consistency if needed.
- Serve hot with rice or roti.
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