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lentil and spinach soup recipe | masoor dal palak soup | healthy masoor dal vegetable soup |
Tarla Dalal
06 December, 2024
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Table of Content
lentil and spinach soup is a vitamin A rich healthy Indian soup. Learn how to make masoor dal palak soup.
lentil and spinach soup is a hearty and nutritious soup that combines the earthy flavors of masoor dal with the vibrant green goodness of spinach. This soup is typically made by cooking lentils, with a variety of vegetables, herbs, and spices, and then adding fresh spinach near the end of the cooking process.
To make lentil and spinach soup in a pressure cooker add the tomatoes, masoor dal along with 2 cups of water, mix well and pressure cook for 2 whistles. Allow the steam to escape before opening the lid. Keep aside to cool. Once cooled, blend in a hand mixer to a smooth purée.Heat the olive oil in a deep pan. Add the garlic and onions and sautée for 2 minutes.
Transfer the purée , add the spinach, milk, chilli powder, salt and 1 cup of water, mix well and bring to boil. Cook on a medium flame for 2 to 3 minutes, while stirring occasionally.
Serve lentil and spinach soup hot with whole wheat bread sticks.
lentil and spinach soup is a popular choice for a healthy and filling lunch or dinner, especially during the colder months, and it can be enjoyed on its own or paired with a slice of crusty bread for a complete and satisfying meal.
lentil and spinach soup is rich in vitamin C, vitamin A, folic acid, vitamin B1, calcium, Dietary fiber and protein.
lentil and spinach soup can be enjoyed by diabetic, weight loss, pregnant women and heart patients.
Pro tips for lentil and spinach soup. 1. In a pressure cooker put roughly chopped tomatoes. Tomatoes add a touch of acidity and brightness to the soup, cutting through the richness of lentils and balancing the earthy notes of spinach. Tomatoes are a Pregnant womans friend and are rich in Folate or Folic Acid which helps your body to produce and maintain new cells, especially red blood cells. 2. Add masoor dal (split red lentil), washed and drained. Masoor dal cooks quickly and breaks down easily, contributing to a smooth and creamy texture in the soup, making it more enjoyable to eat. 1 cup of cooked Masoor dal gives 19 grams of protein. Being rich in phosphorus it works with calcium to build our bones. NOTE. When you soak 3/4th cup of masoor dal you will get 1 cup soaked masoor dal. That is what will be used in the recipe. 3. Once cooled, blend with a hand blender to a smooth purée. A hand blender is ideal for this recipe because it can easily handle larger volumes and blend directly in the pressure cooker, saving you from transferring ingredients. 4. Add finely chopped spinach (palak). Spinach cooks quickly and easily, making it a convenient addition to the soup. It can be incorporated just before serving to retain its fresh flavor and vibrant color. Spinach is one of the richest plant sources of iron and it should be part of a healthy diet for everyone.
Enjoy lentil and spinach soup recipe | masoor dal palak soup | healthy masoor dal vegetable soup | with step by step photos.
Tags
Preparation Time
10 Mins
Cooking Time
15 Mins
Total Time
25 Mins
Makes
4 servings
Ingredients
Lentil and Spinach Soup
1 cup masoor (split red lentil) dal , washed and drained
1 cup finely chopped spinach (palak)
2 garlic (lehsun) cloves , crushed
1/2 cup finely chopped onion
1 1/2 cups roughly chopped tomato
1/2 cup low fat milk
1/2 tsp chilli powder
2 tsp olive oil
salt to taste
For Serving
whole wheat bread sticks
Method
- To make lentil and spinach soup in a pressure cooker add the tomatoes, masoor dal along with 2 cups of water, mix well and pressure cook for 2 whistles.
- Allow the steam to escape before opening the lid. Keep aside to cool.
- Once cooled, blend in a hand mixer to a smooth purée.
- Heat the olive oil in a deep pan. Add the garlic and onions and sautée for 2 minutes.
- Transfer the purée , add the spinach, milk, chilli powder, salt and 1 cup of water, mix well and bring to boil
- Cook on a medium flame for 2 to 3 minutes, while stirring occasionally.
- Serve lentil and spinach soup hot with whole wheat bread sticks.
Lentil and Spinach Soup ( Calcium Rich) recipe, Calcium Rich Recipes Video by Tarla Dalal
Lentil and Spinach Soup ( Calcium Rich) recipe with step by step photos
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- like lentil and spinach soup recipe | masoor dal palak soup | healthy masoor dal vegetable soup | then see
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what is lentil and spinach soup made of ? See below image of list of ingredients for lentil and spinach soup.
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what is lentil and spinach soup made of ? See below image of list of ingredients for lentil and spinach soup.
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Good Source of Iron : Spinach is one of the richest plant sources of Iron and it should be part of a healthy diet for everyone, from the youngest child to the oldest adult. Cooked spinach is an excellent source of iron, a mineral that it particularly important for menstruating women, who are more at risk for iron deficiency. See: 17 Amazing Health Benefits of Palak, Spinach, baby spinach + Healthy Recipes.
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Good Source of Iron : Spinach is one of the richest plant sources of Iron and it should be part of a healthy diet for everyone, from the youngest child to the oldest adult. Cooked spinach is an excellent source of iron, a mineral that it particularly important for menstruating women, who are more at risk for iron deficiency. See: 17 Amazing Health Benefits of Palak, Spinach, baby spinach + Healthy Recipes.
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in a pressure cooker put 1 1/2 cups roughly chopped tomatoes. Tomatoes add a touch of acidity and brightness to the soup, cutting through the richness of lentils and balancing the earthy notes of spinach. Tomatoes are a Pregnant women's friend and are rich in Folate or Folic Acid which helps your body to produce and maintain new cells, especially red blood cells.
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Add 1 cup masoor dal (split red lentil) , washed and drained. Masoor dal cooks quickly and breaks down easily, contributing to a smooth and creamy texture in the soup, making it more enjoyable to eat. 1 cup of cooked Masoor dal gives 19 grams of protein. Being rich in Phosphorus it works with Calcium to build our bones. NOTE. When you soak 3/4th cup of masoor dal you will get 1 cup soaked masoor dal. That is what will be used in the recipe.
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Add 2 cups of water.
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Mix well. This is important as all the ingredients get mixed.
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Pressure cook for 2 whistles.
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Allow the steam to escape before opening the lid. Keep aside to cool.
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Once cooled, blend with a hand blender. A hand blender is ideal for this recipe because it can easily handle larger volumes and blend directly in the pressure cooker, saving you from transferring ingredients.
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Blend to a smooth purée.
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in a pressure cooker put 1 1/2 cups roughly chopped tomatoes. Tomatoes add a touch of acidity and brightness to the soup, cutting through the richness of lentils and balancing the earthy notes of spinach. Tomatoes are a Pregnant women's friend and are rich in Folate or Folic Acid which helps your body to produce and maintain new cells, especially red blood cells.
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in a deep pan heat 2 tsp olive oil or oil. Refinded oils are cheaper options than olive oil, but they are highly processed oils, so avoid them. Olive oil is a strong antioxidant and good for heart. Also it has anti inflammation properties. This is one of the healthiest oil you can opt for. It has around 77% of MUFA.
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Add 1 tbsp garlic (lehsun) cloves , crushed. Garlic adds a unique savory and slightly pungent flavor to the soup. Garlic has been proven to lower cholesterol. The active ingredient allicin present in garlic aids in lowering blood pressure.
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Add 1/2 cup finely chopped onions. Onions add a subtle sweetness to the soup. Onions, when cooked until softened or caramelized, contribute to the body and texture of the soup. Raw onions are a very valuable source of vitamin C – the immune building vitamin. Along with other phytonutrients from onions, it helps to build WBC (white blood cells) which serves as a line of defence against illness.
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Sautée for 2 minutes.
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Transfer the dal purée.
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Add 1 cup finely chopped spinach (palak). Spinach cooks quickly and easily, making it a convenient addition to the soup. It can be incorporated just before serving to retain its fresh flavor and vibrant color. Spinach is one of the richest plant sources of Iron and it should be part of a healthy diet for everyone.
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Add 1/2 cup low fat milk or milk. Milk adds a touch of creaminess and richness to the soup. 1 cup of milk provides 70% of the Recommended Daily Allowance of Calcium. Milk promotes strong bones.
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Add 1/2 tsp chilli powder.
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Add salt to taste. We added 3/4th tsp salt.
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Add 1 cup of water.
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Mix well.
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Bring to boil and cook on a medium flame for 2 to 3 minutes, while stirring occasionally.
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Serve hot with whole wheat bread sticks.
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in a deep pan heat 2 tsp olive oil or oil. Refinded oils are cheaper options than olive oil, but they are highly processed oils, so avoid them. Olive oil is a strong antioxidant and good for heart. Also it has anti inflammation properties. This is one of the healthiest oil you can opt for. It has around 77% of MUFA.
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in a pressure cooker put roughly chopped tomatoes. Tomatoes add a touch of acidity and brightness to the soup, cutting through the richness of lentils and balancing the earthy notes of spinach. Tomatoes are a Pregnant women's friend and are rich in Folate or Folic Acid which helps your body to produce and maintain new cells, especially red blood cells.
![]()
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Add masoor dal (split red lentil) , washed and drained. Masoor dal cooks quickly and breaks down easily, contributing to a smooth and creamy texture in the soup, making it more enjoyable to eat. 1 cup of cooked Masoor dal gives 19 grams of protein. Being rich in Phosphorus it works with Calcium to build our bones. NOTE. When you soak 3/4th cup of masoor dal you will get 1 cup soaked masoor dal. That is what will be used in the recipe.
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Once cooled, blend with a hand blender to a smooth purée. A hand blender is ideal for this recipe because it can easily handle larger volumes and blend directly in the pressure cooker, saving you from transferring ingredients.
![]()
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Add finely chopped spinach (palak). Spinach cooks quickly and easily, making it a convenient addition to the soup. It can be incorporated just before serving to retain its fresh flavor and vibrant color. Spinach is one of the richest plant sources of Iron and it should be part of a healthy diet for everyone.
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Add low fat milk or milk. Milk adds a touch of creaminess and richness to the soup. 1 cup of milk provides 70% of the Recommended Daily Allowance of Calcium. Milk promotes strong bones.
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You can use yellow moong dal instead of masoor (split red lentil) dal in the recipe.
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in a pressure cooker put roughly chopped tomatoes. Tomatoes add a touch of acidity and brightness to the soup, cutting through the richness of lentils and balancing the earthy notes of spinach. Tomatoes are a Pregnant women's friend and are rich in Folate or Folic Acid which helps your body to produce and maintain new cells, especially red blood cells.
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Lentil and Spinach Soup is rich in below macronutrients, vitamins and minerals given in descending order (highest to lowest).
- Vitamin C : Vitamin C is a great defence against coughs and colds. Have citrus fruits (oranges, grapefruit and sweet lime), lemons, vegetables ( capsicum , broccoli, cabbage). Not all of the vitamin C is lost when vegetables are cooked. Some studies have shown that up to 50% of the vitamin C can be retained, depending on the cooking method and the vegetable. Cook vegetables quickly. The longer vegetables are cooked, the more vitamin C they will lose. 58% of RDA.
- Vitamin B1 (Thiamine) : Vitamin B1 protects nerves, helps in carbohydrate metabolism, prevents heart diseases and helps produce red blood cells. Indian Foods rich in B1 are Flax seeds (alsi), Sunflower seeds, sesame seeds, Garden cress seeds (halim), Capsicum, Wheat flour, Chana dal, moong, walnuts, masoor dal, brown rice, jowar, bajra. 30% of RDA.
- Vitamin A rich recipes, Beta Carotene : Vitamin A is crucial for healthy vision, cell growth and healthy skin. Sources of vitamin A include yellow-orange fruits and vegetables like carrots, mango, papaya, peach, tomatoes, pumpkin etc. and other vegetables like spinach, kale, fenugreek leaves, broccoli, capsicum etc. 27% of RDA
- Folic Acid (Vitamin B9): Folic acid is an essential vitamin required throughout pregnancy. Folic acid rich Indian foods (kabuli chana, chana dal, yellow moong dal, urad dal, toor dal , sesame seeds ). 27% of RDA.
- Fiber : Dietary fiber reduces the risk of heart disease, prevents the spike in blood sugar levels and hence super for diabetics. Consume more fruits, vegetables, moong, oats, matki, whole grains. 22% of RDA.
- Protein : Protein is required for managing the wear and tear of all cells of the body. Have protein rich Indian foods like curds, paneer, Greek yoghurt, tofu, almonds, sprouts, chana, rajma, chick peas, quinoa, buckwheat ). 21% of RDA.
- Calcium. See Calcium rich recipes : Calcium is a mineral that makes bones stay strong. See our list of calcium rich Indian foods. Dairy products: Like milk, curds, cheese, paneer and buttermilk. Green leafy vegetables like spinach, fenugreek, broccoli. Nuts ( almonds, peanuts, walnuts) and ragi. Required from kids to adults. 19% of RDA.
- Iron : Iron is essential in the chemical reactions that produce energy from foods. Eat more greens and garden cress seeds to prevent you from being anaemic. Here are the top 7 sources of iron rich foods. 18% of RDA.
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Lentil and Spinach Soup is rich in below macronutrients, vitamins and minerals given in descending order (highest to lowest).
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Ingredients for zero oil soup. 3/4 cup masoor dal (split red lentil) , washed and drained
, 1 cup chopped spinach (palak), 2 garlic (lehsun) cloves , crushed, 1/2 cup sliced onions
, 1 1/2 cups roughly chopped tomatoes, 1/2 cup milk, 1/2 tsp chilli powder and salt to taste.
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Ingredients for zero oil soup. 3/4 cup masoor dal (split red lentil) , washed and drained
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Method
- Combine the garlic and onions in a pressure cooker and dry roast on a medium flame for a few seconds.
- Add the tomatoes, masoor dal along with 2 cups of water, mix well and pressure cook for 2 whistles.
- Allow the steam to escape before opening the lid. Keep aside to cool.
- Once cooled, blend in a mixer to a smooth purée.
- Transfer the purée to a deep pan, add the milk and chilli powder, spinach, salt and 1 cup of water, mix well and bring to boil
- Cook on a medium flame for 1 to 2 minutes, while stirring occasionally.
- Serve hot with whole wheat bread sticks.
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Method
Nutrient values (Abbrv)per plate
| Energy | 187 cal |
| Protein | 11.5 g |
| Carbohydrates | 28.3 g |
| Fiber | 5.5 g |
| Fat | 3 g |
| Cholesterol | 0 mg |
| Sodium | 33.5 mg |
Click here to view Calories for Lentil and Spinach Soup ( Calcium Rich)
The Nutrient info is complete
Loves Food
March 13, 2025, midnight
Masoor dal with spinach and milk make a nice calcium rich soup.
Foodie #612515
March 13, 2025, midnight
Fantastic soup easy to make and enjoyed by all my family
adt
March 13, 2025, midnight
Tarla Dalal
March 13, 2025, midnight
Thanks Adt. We are delighted you loved the Lentil and Spinach Soup recipe. Please keep posting your thoughts and feedback and review recipes you have loved. Happy Cooking.
sangeetha
March 13, 2025, midnight
very very very tasty!!!!!!!!!!!!!!
Tarla Dalal
March 13, 2025, midnight
Hi Sangeeta, Thank you for your kind words. Do try more and more recipes and let us know how you enjoyed them. Happy Cooking !!
Atul
March 13, 2025, midnight
This is very nice and easy to cook recipe. Thank you for sharing.
Tarla Dalal
March 13, 2025, midnight
Hi Atul, Thank you for your kind words. Do try more and more recipes and let us know how you enjoyed them. Happy Cooking !!
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