Namaste everyone! Welcome back to Padma Kitchen & Health. Cooking is not just about filling a plate; it is about looking after your family’s health with wholesome, comforting food.
Today in my kitchen, I prepared a complete, soul-satisfying traditional Indian thali featuring a nutritious Palak Dal (Dal Bhaji), a light and healthy bottle gourd (Lauki) dry sabzi, soft chapatis, and steaming hot rice.
If you are looking for an everyday comfort meal that is light on the stomach, low in oil, and packed with protein, this Palak Dal recipe is just for you!
Why You Will Love This Palak Dal Recipe
- Low Oil & Light: Cooked using minimal oil, making it ideal for daily consumption and weight management.
- High in Protein & Iron: A powerful combination of lentils (dal) and fresh spinach (palak).
- Simple Home Ingredients: Uses basic spices and vegetables you already have in your kitchen pantry.
- Complete Meal Idea: Pairs wonderfully with soft rotis and plain rice for a wholesome lunch or dinner thali.
Ingredients Needed
For Palak Dal (Dal Bhaji):
- Dal (Lentils): 1 cup (washed and cleaned)
- Palak (Spinach): Fresh leaves, chopped
- Lauki (Bottle Gourd): A small piece, chopped
- Tomato: 1 medium-sized (chopped)
- Onion: 1 medium (finely chopped)
- Ginger-Garlic Paste: 1 teaspoon
- Green Chillies: 2-3 (as per taste)
- Spices: Haldi (turmeric powder), red chilli powder, methi masala (or kitchen king masala), and salt to taste.
- Fresh Herbs: Curry leaves and fresh coriander leaves.
- Cooking Oil: 1-2 teaspoons (kept minimal for health).
Step-by-Step Cooking Method
Step 1: Boiling the Dal with Spinach & Lauki
- Take a pressure cooker and add your washed dal, chopped fresh palak (spinach), and small pieces of bottle gourd (lauki).
- Add chopped tomatoes, a spoonful of salt, a few curry leaves, and fresh coriander.
- Pour in adequate water, close the cooker lid, and let it cook completely until soft and tender.
Step 2: Preparing the Tempering (Tadka)
- In a pan or kadhai, heat a very small amount of oil.
- Add finely chopped onions and sauté until they turn golden brown.
- Add ginger-garlic paste and chopped tomatoes, cooking them gently without making it overly heavy.
- Stir in turmeric powder, red chilli powder, and a dash of methi masala for that authentic home-style aroma.
Step 3: Mixing Everything Together
- Pour the boiled dal-palak-lauki mixture into the tadka pan.
- Adjust salt if needed and let the dal simmer nicely so all the flavors blend into a rich, comforting consistency.
- Garnish with freshly chopped coriander leaves.
Serve hot alongside fresh phulkas (rotis) and steaming rice for a wholesome, comforting meal!
Chef’s Pro Tips for Healthy Cooking
- Do not over-fry spices: Keeping the onion-tomato base light preserves the natural nutrients of the vegetables.
- Add Bottle Gourd: Including lauki along with palak makes the dal lighter on the stomach and adds great texture.
If you tried this recipe, let me know in the comments below, and don’t forget to subscribe to our YouTube channel for more healthy everyday meal ideas! With love, Padma 🙏