Healthy Spinach Dal (Palak Dal): full of nutrition

We should include things in our food that are good for our health and give energy to our bodies. So that our weight also remains under control. One such food item that is commonly used in Indian homes for making dishes is lentils. Lentils are rich in many nutrients. It gives energy to our body and keeps our weight under control. Lentils are made in many ways, some people make it plain, and some make it by adding other vegetables like spinach, brinjal, beans, etc. Today we will learn how to make spinach dal. Spinach is a source of vitamins and minerals that benefit our health. By making dal by adding spinach to it, we get the benefits of both lentils and spinach together. 

Spinach Dal (Palak Dal)

Ingredients:

1 cup lentils (you can use either of these two dals - tur dal and Chana dal)

2 cups water

2 cups spinach, chopped

1 onion, finely chopped

2 tomatoes, finely chopped

2-3 garlic cloves, finely chopped

1-inch ginger, finely chopped

4-5 green chilies, finely chopped

1 tsp cumin seeds

1 pinch Hing (for tadka)

1/2 tsp turmeric powder

1/2 tsp red chili powder (optional)

1 tbsp. oil

fresh coriander

Salt to taste

Method of preparation:

Wash the lentils thoroughly and soak them in water for half an hour.

1. Put the soaked lentils, chopped spinach, garlic, ginger, green chilies, onion, tomato, coriander, turmeric, and salt in a pressure cooker. Add 2 cups of water to it. Cook the lentils till 3-4 whistles.

2. To make the tadka, heat oil in a pan. Add cumin seeds and asafetida and cook well. After cooking well, add it to the cooked lentils, mix it well, and let it cook for 1 to 2 minutes.

3. You can eat this lentil with rice and roti. Also, add a salad with it.

• Indian Healthy dish Tadka Dal (Spiced Lentils)
  

Benefits Of Spinach

1. Spinach, also known as palak, is a leafy green vegetable rich in nutrients that provide many health benefits to us. Let us know what nutrients are found in it and how it benefits us:

2. Spinach is rich in vitamins A, C, and K. Many B vitamins are also found in spinach. It also contains minerals like iron, calcium, magnesium, potassium, and folate.

3. Spinach contains many antioxidants, which help fight oxidative stress.

4. It contains high nutrients like lutein and zeaxanthin which help keep our eyes healthy.
   

5. It is rich in vitamin K. This vitamin is essential for the health of our bones. Which also helps in the absorption of calcium.

6. Vitamin C and other antioxidants are found in high amounts in spinach. It helps in strengthening our immune system.

7. The high fiber found in spinach aids digestion, helps prevent constipation, and also keeps the intestines healthy.

8. Spinach contains compounds that help reduce inflammation in the body.

9. Spinach is low in calories and high in fiber. Therefore, when we eat spinach, we feel full. In this way we avoid overeating and our weight also remains under control.

10. Its high fiber helps stabilize blood sugar levels, making it beneficial for people with diabetes.

11. The chlorophyll present in spinach helps in detoxifying the body. Due to which the health of the liver starts improving and it starts working well.

12. Spinach is rich in iron. It helps in increasing the production of hemoglobin in our body.

Including spinach in your diet is a good option. You can include it in your diet in many ways like salad, soup, smoothie spinach paneer, spinach dal, etc.