Moong Dal & Spinach Recipe – Easy Indian Dal with Coconut Milk

Last Updated on 2 months by Neha Deshmukh

Moong Dal & Spinach Recipe – Easy Indian Dal with Coconut Milk

Hey everyone! If you’re looking for a comforting, healthy, and incredibly flavorful Indian dish, you’ve come to the right place. This Moong Dal & Spinach recipe is a staple in my kitchen – it’s quick enough for a weeknight meal, but tastes like it’s been simmering all day. I first made this when I was craving something light yet satisfying, and it’s been a family favorite ever since!

Why You’ll Love This Recipe

This dal is seriously a winner. It’s packed with protein from the moong dal, vitamins from the spinach, and a lovely creamy texture thanks to the coconut milk. Plus, it’s super easy to make, even if you’re new to Indian cooking. It’s a complete meal on its own, but also pairs beautifully with rice or roti.

Ingredients

Here’s what you’ll need to whip up this delicious dal:

• 1 cup Moong Dal
• 1 cup Spinach leaves (chopped)
• 2 small-medium Onion (chopped)
• 4-5 Garlic cloves (crushed)
• 4-5 Green chili
• 2 small-medium Tomato (chopped)
• 0.5 tsp Turmeric powder
• 0.5 tsp Jeera (Cumin Seeds)
• 0.5-1 tsp Garam masala
• 0.75 cup Medium thick Coconut milk

Ingredient Notes

Let’s talk ingredients! A few little tips can make all the difference.

Moong Dal: Benefits and Selection

Moong dal (split yellow lentils) is a fantastic source of protein and fiber. It’s also really easy to digest, making it a great choice for a light meal. I prefer the split yellow moong dal for this recipe as it cooks faster, but you can use whole moong dal if you prefer – just adjust the cooking time accordingly.

Spinach: Fresh vs. Frozen

Fresh spinach is always lovely, but frozen spinach works perfectly well in a pinch! If using frozen, make sure to thaw it completely and squeeze out any excess water before adding it to the dal.

Coconut Milk: Full Fat vs. Light & Regional Variations

I usually go for medium-thick coconut milk for a richer flavor and creamier texture. You can use full-fat for extra indulgence, or light coconut milk to keep it a bit lighter. In some regions of India, they even use cashew paste for a similar creamy effect!

Jeera (Cumin Seeds): Roasting for Aroma

Don’t skip roasting the jeera! It really wakes up the flavor. Just a quick dry roast in a pan until fragrant makes a huge difference.

Garam Masala: Homemade vs. Store-Bought Blends

Garam masala is a blend of warming spices. You can use a good quality store-bought blend, or make your own if you’re feeling ambitious. My grandmother always had her own special garam masala recipe, and it always smelled like home!

Step-By-Step Instructions

Alright, let’s get cooking!

1. First, dry roast the moong dal in a pan for about 5-7 minutes, until it smells wonderfully aromatic. This step really enhances the flavor.
2. Add 2 cups of water to the roasted dal and cook until it’s nice and soft.
3. Once it’s cooked, let it cool slightly, then blend or mash it into a smooth consistency. I usually use an immersion blender for this, but a regular blender or even a good old-fashioned masher works too!
4. Now, heat a little oil in a pan. Add the jeera and crushed garlic, and sauté until fragrant – about 30 seconds.
5. Stir in the chopped onions and green chilies, and cook until the onions soften and turn translucent.
6. Add the turmeric powder and chopped tomatoes, along with a pinch of salt. Cook until the tomatoes turn mushy and softened.
7. Combine the mashed dal with about ½ – 1 cup of water (adjust to your desired consistency). Add the chopped spinach and simmer until the leaves wilt – just a few minutes.
8. If you’re using it, stir in the coconut milk for extra creaminess.
9. Finally, sprinkle in the garam masala and cook for another 5 minutes. Give it a taste and adjust the seasoning as needed.

Expert Tips

Here are a few things I’ve learned over the years to make this dal even better:

Achieving the Perfect Dal Consistency

The consistency is key! Start with ½ cup of water and add more gradually until you reach your desired thickness. Some people like it quite soupy, others prefer it thicker.

Roasting the Moong Dal for Enhanced Flavor

Seriously, don’t skip the roasting step. It adds a depth of flavor that you just can’t get otherwise.

Balancing Spice Levels

Adjust the number of green chilies to your liking. If you’re sensitive to spice, start with just one or two.

Using Fresh vs. Dried Spices

Fresh spices are always best when you can get them, but dried spices work perfectly well too. Just make sure they’re relatively fresh – spices lose their potency over time.

Variations

Let’s get creative!

Vegan Moong Dal & Spinach

This recipe is naturally vegan! Just ensure your garam masala doesn’t contain any hidden animal products.

Gluten-Free Moong Dal & Spinach

This recipe is also naturally gluten-free.

Spice Level Adjustments (Mild, Medium, Hot)

• Mild: Use 1-2 green chilies, and ½ tsp garam masala.
• Medium: Use 3-4 green chilies, and ¾ tsp garam masala.
• Hot: Use 5-6 green chilies, and 1 tsp garam masala.

Festival Adaptations (e.g., adding a tempering for special occasions)

For festivals, I love to add a tadka (tempering) of ghee, red chili powder, and asafoetida at the end for an extra layer of flavor.

Adding Other Vegetables (Carrots, Peas)

Feel free to add other veggies! Carrots and peas are a lovely addition.

Serving Suggestions

This dal is so versatile!

Raita Pairings

A cooling raita (yogurt dip) is the perfect accompaniment. Cucumber raita or boondi raita are my go-to choices.

Rice Varieties to Serve With

Basmati rice is a classic pairing, but jeera rice or brown rice also work beautifully.

Bread Options (Roti, Naan, Paratha)

Warm roti, naan, or paratha are perfect for scooping up the dal.

Accompaniments (Papad, Pickles)

A crispy papad and a tangy pickle complete the meal.

Storage Instructions

Got leftovers? No problem!

Refrigerating Leftovers

Store leftover dal in an airtight container in the refrigerator for up to 3 days.

Freezing for Longer Storage

You can also freeze the dal for up to 2 months.

Reheating Instructions

Reheat gently on the stovetop or in the microwave. You may need to add a splash of water to loosen it up.

FAQs

Let’s answer some common questions:

What is the best way to soak moong dal for faster cooking?

Soaking the moong dal for 30 minutes to an hour can help it cook faster and become more digestible.

Can I use a pressure cooker to make this dal?

Yes, you can! Cook the dal with 3 cups of water in a pressure cooker for about 3-4 whistles.

How can I adjust the thickness of the dal?

Add more water for a thinner consistency, or cook it for a few more minutes to thicken it up.

What can I substitute for coconut milk in this recipe?

You can use heavy cream, cashew cream, or even plain yogurt (stirred in at the end) as a substitute for coconut milk.

Is this dal suitable for babies or young children?

Yes, it is! Just make sure to use a minimal amount of green chilies and adjust the spice level accordingly.

How do I prevent the spinach from losing its color during cooking?

Adding a squeeze of lemon juice can help preserve the vibrant green color of the spinach.