Healthy Delicious Greens Dal | Spinach Dal

Healthy Delicious one pot Green Dal & is easy to prepare too. Dal is cooked & then as it simmers onions, tomatoes, spinach (any other mild flavoured greens) is added & is cooked. Then it is turned off & fresh green chillies are added for sharp fresh chilli flavour & it is blended gently. It is then seasoned with oil, ghee, mustard, cumin seeds, curry leaves & then added to the greens dal to give additional layers of flavours to the dal.

This dish is a weekly routine dish at my home as it is super healthy. You can add it to your weekly meal recipe too.

Please do give it a try. It goes great with finger millet/ragi ball, idli, dosa, phulka, hot rice with ghee.

You can also watch my video on YouTube


  • 1 Cup – Toor Dal/Split Pigeon Peas
  • 2 Handful – Spinach (you can use any mild flavoured greens you usually cook with)
  • 1 – Medium Onion
  • 2 – Medium Tomatoes
  • 5-6 – Green chillies (or as per your taste)
  • ¼ Tsp – Turmeric Powder
  • ½ Tsp – Castor Oil (it is used as it helps dal cook well/fast & for health benefits)
  • Salt as per taste
  • 2 ½ Cups – Water (to cook dal)
  • ¼ cup – Water to thin the dal consistency

To Season Dal:

  • 1 Tsp – Oil
  • 1 Tsp – Ghee
  • ¼ Tsp – Mustard Seeds
  • ¼ Tsp – Cumin/Jeera
  • 2 Pinch – Asafoetida
  • Curry Leaves


  • Rinse & soak dal in water for 15-20 minutes.
  • Soak & rinse spinach leaves well & set it aside.
  • Transfer dal & 2 ½ cups of water into pressure cooker (I used dal soaked water).
  • Add turmeric powder, castor oil & place lid & let it come to boil.
  • Once it starts to boil lock lid & let it make 3 whistles, turn off heat.
  • Once the pressure has reduced completely open lid.
  • Mix it & slightly mash it with the back of spoon/ladle (please keep heat to medium low).
  • Add ¼ cup water to thin the dal, mix well.
  • Add onion & let it cook for few minutes.
  • Once onion looks soft add tomatoes & let it cook for few minutes.
  • After few minutes add spinach leaves & let it cook for few minutes (check consistency & add water if required now as if we add water after greens is cooked we may lose greens flavour).
  • We place lid & partially cover to let it all cook (Please do not cook for long as the greens may lose its colour).
  • After few minutes open lid, mix well.
  • We check if the spinach is cook, if it soft & tears easily & then turn off heat.
  • Add green chillies, salt (we add green chillies now to get sharp heat & fresh green chilli flavour).
  • Mix & we blend it (I use hand blender, you can use blender/mixy too).
  • If you are using blender/mixy & use Pulse/whip option (please fill half quantity & blend in batches as it is liquid & may spill over).
  • Traditionally it is mashed with an earthen pot & a wooden masher, if you follow this method you can do so.
  • Once it is blended well, place on heat & keep heat on low.
  • In the mean time we season by heating a small pan.
  • We add oil, ghee, mustard seeds, cumin & asafoetida.
  • Once mustard crackles add curry leaves, turn off heat & add it to the dal & mix well.
  • Once the dal starts to boil turn off heat.
  • Ready to Serve.

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