Dal Palak

0/4

Work top to bottom — prep ahead while timers run

Gather everything first, then follow the steps

Protein· 1

  • 45 g red lentils (dry, rinsed)45g

Vegetables· 5

  • 120 g spinach (chopped)120g
  • 45 g red onion (diced)45g
  • 60 g tomato (diced)60g
  • 8 g garlic (minced)8g
  • 6 g ginger (minced)6g

Spices· 4

  • 1 g cumin(staple)1g
  • 1 g turmeric(staple)1g
  • 1 g chili powder(staple)1g
  • pinch of salt(staple)2g

Fats & oils· 1

  • 5 g cooking oil (1 tsp)(staple)5g
  1. 12 min · hands-free

    Rinse the red lentils, add the turmeric and about 300 ml water, and simmer over medium heat for 12 min until soft and collapsing into a purée.

    Why? Red lentils need no soaking and turn to a soft purée in 12 min — they are the plant-protein backbone here; 45 g dry gives about 11 g protein, as filling as any meat over rice.

    Tip: Skim off the foam as it cooks for a cleaner, sweeter dal.

    12:00

    Next up:In another pan, heat 1 tsp oil and sauté the cumin, garlic, ginger and diced onion over medium heat for ~2 min until the onion softens.

  2. In another pan, heat 1 tsp oil and sauté the cumin, garlic, ginger and diced onion over medium heat for ~2 min until the onion softens.

    Why? The traditional version fries the base in a heaped spoon of ghee; here one teaspoon of oil blooms the cumin, garlic and ginger just as fragrantly, with over half the fat gone.

    Next up:Add the tomato, chili powder and a pinch of salt, mash and fry 2 min into a paste, then pour in the cooked lentils and stir together.

  3. 2 min · hands-free

    Add the tomato, chili powder and a pinch of salt, mash and fry 2 min into a paste, then pour in the cooked lentils and stir together.

    Why? The tomato's sweet-tang lifts and brightens the dal, giving colour and depth without cream or sugar — whole ingredients carry the layers.
    02:00

    Next up:Finally fold in the chopped spinach and cook 2 min over low heat until just wilted, then adjust the salt.

  4. Finally fold in the chopped spinach and cook 2 min over low heat until just wilted, then adjust the salt.

    Why? Adding the spinach last for just 2 min keeps it bright green and holds most of its vitamins, while loading the dal with fibre that fills you up and helps digestion.
    Watch out: Don't overcook the spinach — it weeps, yellows and loses nutrients.