There are some dishes that feel like a warm hug in a bowl, and this Creamy Spinach Moong Dal is one of them. A beloved classic from North India, this dal is not only incredibly flavorful and packed with nutrients but also wonderfully easy to digest. The vibrant green of fresh spinach swirls through the golden dal, creating a beautiful marbled soup. A final sizzle of fried spices, known as a ‘tarka’, elevates it from simple to sublime. It pairs beautifully with fluffy rice or warm bread, and a side of steamed vegetables makes it a complete, wholesome meal. Let’s cook this comforting classic together!
Ingredients
• ⅔ cup / 145 g split moong dal, without skins
• 8 ounces / 230 g fresh spinach, washed, trimmed, and coarsely chopped
• 6½ cups / 1.5 liters water (or 5½ cups / 1.3 liters for pressure cooking)
• 1 teaspoon / 5 ml turmeric
• ½ tablespoon / 7 ml ground coriander
• ½ tablespoon / 7 ml fresh ginger root, scraped and minced
• 2 tablespoons / 30 ml ghee or vegetable oil, divided
• 1¼ teaspoons / 6 ml salt
• 1 teaspoon / 5 ml cumin seeds
• ¼ teaspoon / 1 ml yellow asafetida powder (hing) – *see note
• ¼–½ teaspoon / 1–2 ml cayenne pepper or paprika
• ½ tablespoon / 7 ml lemon juice
• Note: This amount applies to yellow Cobra brand asafetida. If using another brand, reduce the amount by three-fourths.
Instructions
1. First, sort through the moong dal to remove any debris, then wash it in a few changes of water until the water runs clear. Drain well.
2. In a heavy 3-quart/liter saucepan, combine the drained dal, water, turmeric, ground coriander, minced ginger, and a small dab of the ghee or oil. Bring to a full boil over high heat, stirring occasionally. Reduce the heat to low, cover with a tight-fitting lid, and simmer gently for 1 hour, or until the dal is completely soft. For a pressure cooker, combine the same in the cooker, secure the lid, and cook for 25 minutes under pressure. Allow the pressure to release naturally.
3. Once the dal is cooked, remove the pot from the heat. Use a wire whisk to beat the dal until it is creamy and smooth. Stir in the salt and the chopped fresh spinach. Return the pot to the heat, cover, and simmer for another 5-8 minutes, just until the spinach has wilted.
4. Prepare the final seasoning (tarka). Heat the remaining ghee or oil in a small saucepan over medium-high heat. When the ghee is hot, add the cumin seeds and fry until they turn a rich brown color. Immediately add the asafetida and cayenne pepper, fry for just 1-2 seconds more, then quickly pour the entire mixture into the dal soup.
5. Cover the dal immediately to trap the aromas and let the seasonings infuse for 1-2 minutes. Just before serving, stir in the fresh lemon juice. Serve hot.
Nutritional Information
• Nutritional Highlights
• Moong dal is a fantastic source of plant-based protein and dietary fiber, aiding in digestion and keeping you full.
• Spinach is rich in iron, Vitamin K, Vitamin A, and antioxidants.
• This dish is naturally gluten-free and can be made vegan by using vegetable oil instead of ghee.
• Turmeric and ginger offer potent anti-inflammatory benefits.
Pro Tips
• For even faster cooking and improved digestibility, soak the moong dal in water for 30 minutes before you begin.
• For the best texture and color, add fresh spinach at the very end and cook just until it wilts. This keeps it vibrant and prevents it from becoming mushy.
• Don’t overheat the ghee or oil for the final seasoning. The cumin seeds should sizzle and turn brown, not black, to avoid a bitter taste.
• Be mindful with asafetida (hing) as a little goes a long way. If you are not using the yellow Cobra brand, be sure to reduce the quantity significantly as other types can be very potent.
