Palak Dal

  • 0
10 mins Cooking Time
1 Serving
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 19%
Carbs 58%
Fats 23%
Brain Boosting Food
Lactose Free
Gluten Free

Palak Dal Recipe is a healthy mix of dal and green leafy vegetable - spinach. Dal palak calories are low and is rich in protein, iron, potassium and fibre. An ideal dish for weight watchers. Try this yummy version of FitterEats dal palak dhaba style that can be made easily at home. 


  • 1.5 Tbsp Pigeon Pea (Tur) Dal
  • 3 Tsp Spinach (Palak) Chopped
  • 1 Tbsp Onion (Chopped)
  • 1/2 Tbsp Tomato (Chopped)
  • 1/2 Tsp Garlic (Chopped)
  • 1/4 Tsp Green Chilli (Chopped)
  • 1/4 Tsp Cumin (Jeera) Seeds
  • 1/4 Tsp Turmeric (Haldi) Powder
  • 1/8 Tsp Asafoetida (Hing)
  • 1/4 Tsp Salt
  • 1/2 Tsp Oil
  • As Required Water


Pre Preparation
  • Step 1

    Soak and boil tur dal

  • Step 1

    Take a frying pan, heat oil on a low flame, add jeera and allow it to roast

  • Step 2

    Add chopped garlic, hing, chopped onion, tomatoes and green chillies until you start getting the aroma

  • Step 3

    Add in haldi along with salt, saute well and add chopped palak, making sure everything is evenly distributed

  • Step 4

    Pour in cooked tur dal combining all ingredients effectively and garnish with coriander leaves

  • Step 5

    Serve hot

Healthy Twist

A Teaspoon of Basil Seeds Is an Excellent Source of Fibre and Good Micronutrients That Can Help in Better Digestion

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Asafoetida (Hing)
Approximate values
Serving Size Medium Bowl(139gm)
Amount Per ServingCalories


% Daily Value *
Total Carbohydrate 17gm 6.3%
Dietary Fiber 4gm 12.9%
Protein 7gm 13.3%
Total Fat 3gm 4.3%

*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 129 kcals ?

  • Walking (3 mph ) 37 minutes
  • Running (6 mph ) 22 minutes
  • Bicycling 18 minutes

Values estimated based on person weighing 60 kgs.

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