Palak Dal with Roti
Spinach folded into soft dal, served with rotis—a greens-forward complete meal for lunch or dinner.
Palak dal puts leafy greens at the center of a familiar Indian plate. The dal provides body and protein; spinach supplies volume, iron-friendly foliage, and color.
Onion and garlic are part of the standard version. The plate is complete with roti so it works as a single main in a diet plan.
Nutrition
Per 1 plate with 2 rotis (half recipe)
- Calories
- 400 kcal
- Protein
- 16 g
- Carbs
- 62 g
- Fat
- 9 g
- Fiber
- 12 g
Dietary
plant based · soy free · nut free
Protein sources
dal · whole wheat roti · spinach
Ingredients
- 11 cup Mixed Dal (moong + masoor or toor), rinsed
- 23 cups Palak (spinach), washed and roughly chopped
- 31 Onion, chopped
- 41 Tomato, chopped
- 51 tsp Ginger-garlic paste
- 61/2 tsp Cumin Seeds
- 71/2 tsp Turmeric
- 81/2 tsp Red chilli powder
- 91 tbsp Oil
- 10Salt to taste
- 11Lemon wedges
- 124 Rotis for serving
Instructions
- 1
Cook dal with water, turmeric, and salt until soft and mashable. Keep slightly thick for roti.
Do not overcook spinach into a dull paste—wilted and mixed is enough.
- 2
Heat oil, add cumin, then onion; saute until golden. Add ginger-garlic and tomato; cook until soft.
If using frozen spinach, squeeze out excess water before adding.
- 3
Add chilli powder, then spinach. Cook until spinach wilts and darkens, 3–4 minutes.
A thicker dal scoops better with roti; thin it only if serving with rice instead.
- 4
Stir the spinach mixture into the dal. Simmer 5 minutes so flavors combine. Adjust salt and thickness with water if needed.
Wash spinach thoroughly; grit ruins the bowl.
- 5
Finish with lemon. Serve hot with rotis.
Make the tadka in a separate pan if you prefer a cleaner process.
Greens swaps
- Use methi leaves for a more bitter, aromatic dal.
- Mix spinach with a little bathua or amaranth when in season.
- Add a handful of chopped dill for a different herbal note.
Plate adjustments
- Millet roti for a gluten-free variation.
- Skip onion and garlic and use hing for a no-onion/no-garlic variation (not the default).
- Add a side salad when you want more raw vegetables.