For weeknight dinners , I am always looking for something that is quick, nutritious, easy to prep and make with ingredients that are readily available. I do prefer soups and 1-bowl meals. I do like roasted root veg soups as they are pretty quick to make. This lentil (moong) dal spinach soup (popularly known as “Dal Palak” in Indian cuisine) is exactly what checks all the above boxes. Just chuck everything in one pot, make it flavourful with herbs and spices and you have dinner ready in under 30 minutes.
This lentil dal spinach soup is nourishing and packed with fibre and nutrition. There is no need for veg stock since the warming spices like turmeric, ginger, chilli and garlic provide enough heat and flavour. You can vary the consistency as you like it. I made it thinner, less spicy and used baby spinach instead of the long stalked spinach. Further you can use whatever mung bean lentils you have on hand – red, green or yellow. I normally have the dal as is for a light dinner. If I am feeling very hungry, I serve it with either rice or a grain (freekeh, quinoa, farro)
Note on Mung / Moong bean lentils
There are 3 types. The whole green (the one that looks like a tiny bean), the split green (once the whole green one is split up) and the yellow one which has the outer green skin removed. Below you can see the 3 different types of moong / mung bean dal that is used a lot in Indian cuisine.
Useful Links on Lentils / Dal
Below are few links to help you understand all about Dal and different variations
- How to cook the perfect dal here
- 10 best daal recipes cooked to perfection
- This is a good guide on Indian lentils an beans that answers lots of questions many folks have
Please let me know in the comments if you have any questions. If you do try out this soup , please leave rate it below. Don’t forget to tag #urbanfoodlover and follow along on Instagram.
Lentil dal spinach soup (Palak Mung / Moong Bean Dal)
Ingredients
- 1 cup yellow mung bean lentils See note on lentil types
- 120 grams baby spinach leaves
- 1 medium onion finely chopped
- 1 small tomato finely diced
- 2-3 cloves garlic finely minced
- 1 knob ginger thumb sized piece
- 1 medium green chilli chopped
- 1 tsp cumin seeds
- 1 tsp turmeric powder
- 1/2 tsp sea salt
- 1 tbsp ghee Or virgin unrefined coconut oil
- 1/2 small lemon juiced
Instructions
- In a deep sauce pan, boil the mung bean lentils with water. Keep cooking for about 20 minutes until the lentils turn soft and mushy. Alternatively use a pressure cooker to quickly cook them in about 10 min.
- Once lentils are cooked, begin the tempering process. In another sauce pan heat ghee and cumin seeds. Allow them to sizzle.
- Next add in the chopped green chilli, garlic and onion in that order. Sauté until the onions turn translucent.
- Add a pinch of salt and turmeric powder. Then add in the chopped tomatoes and chopped ginger. Sauté for a few minutes until the tomatoes are cooked through and turn mushy.
- Next add the boiled lentils and baby spinach. Mix well.
- Add boiling water to bring to the thickness of soup / stew you desire.
- Bring to a boil for a few minutes. Then pour the soup in bowls and squeeze over the lemon juice.
Notes
Sophie33
Georgous: a meal in 1 tasty bowl: A bright coloured tasty soup is what I love!
urbanfoodlover
I love the colors. They are just so gorgeous. Thanks 🙂
Shakun
Hey I am trying your lentil soup receipe today.
Thanks for sharing.
urbanfoodlover
Hey thanks :)) let me know how it goes