Lasooni Palak Dal

  • 0
7 mins Cooking Time
2 Servings
Diversity score info

Diversity Score defines how nutritionally diverse your food is. It reflects the concept that increasing the variety of foods in the diet helps to ensure adequate intake of essential nutrients.

Grains, root and tubers
Meats & Fish
Nuts & Seeds
Green Leafy Vegetables
Vitamin A Rich Fruits and Vegetables
Sources of Calories
Protein 18%
Carbs 53%
Fats 30%
No Added Sugar
Gluten Free
Lactose Free

This low fat, gluten free, lactose free pulses recipe is sure to stimulate your tastebuds. The popular vegetarian and vegan indian recipe is a perfect dinner and lunch dal dish. The recipe goes perfectly with jeera rice, rice, roti or paratha.


  • 2 Tbsp Pigeon Pea Dal (Tur)
  • 1 Tbsp Chopped Spinach
  • 1 Tsp Chopped Garlic
  • 1 Tbsp Chopped Onion
  • 1 Tbsp Chopped Tomato
  • 1/4 Tsp Garam Masala
  • 1/8 Tsp Dry Mango Powder (Amchur)
  • 1/4 Tsp Red Chilly Powder
  • 1/8 Tsp Turmeric Powder (Haldi)
  • 3 No. Cloves (Laung)
  • 1/4 Tsp Salt
  • 1 Tsp Oil
  • As Required Water


Pre Preparation
  • Step 1

    Cook tur dal

  • Step 1

    Take a nonstick pan and heat oil

  • Step 2

    Add cloves, chopped garlic, chopped onion, chopped tomato, haldi, red chilly powder, salt, chopped palak, garam masala, dry mango powder and saute well

  • Step 3

    Pour the palak masala into the cooked dal and mix well

  • Step 4

    Serve hot with rice

Healthy Twist

Increase Omega 3 & Boost Immunity by Adding a Tsp of Flax Seeds

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Red Chilli
Approximate values
Serving Size Medium Bowl(139gm)
Amount Per ServingCalories


% Daily Value *
Total Carbohydrate 15gm 5.3%
Dietary Fiber 3gm 10.8%
Protein 6gm 11.4%
Total Fat 4gm 5.1%

*Percentage Daily Values are based on a 2000 calorie diet.

Disclaimer: Nutrition information is based on standard serving sizes and recipes as prepared by Fitterfly. Actual nutritional values may vary because of variations in portion size or recipes, continuous data changes by these sources, changes in growing seasons, or differences in the sources of ingredients. We may update this information from time to time and change the way we calculate Nutrition data. 2,000 calories a day is used for general nutrition advice, but calorie needs vary based on multiple factors. For some ingredients, nutrient information is not available and they may not reflect accurately in the Label. Please consult your doctor or a Registered Dietitian if you are on a medically restricted diet.

Reference: Indian Food Composition Tables 2017, National Institute of Nutrition; Nutritive Value of Indian Foods 2016, National Institute of Nutrition (Indian Council of Medical Research)


How long would it take burn 120 kcals ?

  • Walking (3 mph ) 35 minutes
  • Running (6 mph ) 20 minutes
  • Bicycling 16 minutes

Values estimated based on person weighing 60 kgs.

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