Spinach and Dahl Stew

Some dishes taste great but are not healthy, or they can be eaten only with either bread or rice. But this item tastes great, is very healthy, looks pretty and is versatile too. You can enjoy it with rice, roti’s, tortillas, or toasted bread slices. If only Popeye had known this recipe, he need not have gobbled up so many cans of plain spinach!

Spinach and Mung Dahl Stew...Pretty

Spinach and Dahl Stew…Pretty

Hover over the highlighted Keywords below for Images and/or Description of some of the Ingredients:
Black Pepper, Cayenne Pepper, Cilantro, Cumin Powder, Curry Leaves, Hing, Mung Dahl, Mustard Seeds, Green Chili, Turmeric

Spinach and Mung Dahl Stew...Very Healthy

Spinach and Dahl Stew…Very Healthy

Spinach and Mung Dahl Stew

Serves 4 - 6
Cook time 20 minutes
Dietary Diabetic, Gluten Free, Vegan, Vegetarian
Meal type Main Dish
Misc Child Friendly, Pre-preparable, Serve Hot
Region Indian


  • 1 Large Cut Spinach (Frozen Package, or fresh Spinach or Palak finely chopped)
  • 1 cup Mung Dahl
  • 1 teaspoon Turmeric Powder
  • 1/2 - 1 teaspoon Black Pepper
  • 2 teaspoons Cumin Powder
  • 2 tablespoons Cooking Oil
  • 2 teaspoons Salt
  • 6 cups Water
  • 1/8 cup Cilantro (finely chopped)
  • 1/2 - 1 teaspoon Cayenne Pepper (or Sambar Powder)


  • 1 Green Chiili (Serrano Pepper)
  • 1 teaspoon Asafoetida (Hing)
  • 6 - 8 Curry Leaves


Step 1
Cook Mung dahl. See my Recipe for this.
Step 2
In the meanwhile, place a sauce pan on medium heat. Add oil. When oil is hot add mustard seeds.
Step 3
When mustard seeds crackle rapidly, add the frozen spinach, turmeric, salt, cumin powder, black pepper, cayenne pepper, curry leaves and 3 cups of water. Mix well. Make a small slit in the green chilli (so it won't burst while cooking) and add it to the sauce pan.
Step 4
Cook for 10 minutes or until spinach is cooked well. Add more water, if necessary. The stew should have a thick mix consistency. It should not be runny.
Step 5
Mash the cooked Mung Dahl slightly so that it becomes somewhat mushy. Don't mash too much.
Step 6
Add the mung dahl to the spinach mixture in the sauce pan and mix well. Add cilantro and let it simmer for about 5 minutes.
Step 7
Serve hot.
Step 8
Serve on a bed of hot Rice, or as a side dish with Roti's, Chapathi's (Wheat Tortillas), Naan or Bread.

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