Pregnancy is a time when your body needs extra nourishment – not just for you, but also for your growing baby. One of the most important nutrients during this stage is iron, which helps prevent anemia, supports energy levels, and aids in your baby’s development.
If you’re looking for a healthy recipe for pregnancy that’s easy to cook, packed with flavor, and rich in iron, then this Spinach Dal with Garlic Tadka is a perfect choice. The combination of protein-rich lentils and iron-loaded spinach makes it a wholesome, comforting meal.
Why This Recipe is Perfect for Moms-to-Be
Boosts immunity – Garlic tadka not only enhances flavor but also supports immunity.
Iron-rich – Spinach provides a natural boost of iron to help prevent pregnancy-related anemia.
High in protein – Lentils are an excellent plant-based protein source, essential for muscle and tissue development.
Easy to digest – Dal is light on the stomach yet filling, making it great for moms dealing with morning sickness or indigestion.
Yields:
4 Servings
Prep time:
15 mins
Total time:
40-45 mins
🛒 Ingredients:
For the Dal:
- 1 cup yellow moong dal (or toor dal)
- 2 cups spinach (palak), washed & chopped
- 1 medium tomato, chopped
- 1 small onion, finely chopped
- 2 green chilies (optional, adjust as per taste)
- ½ teaspoon turmeric powder
- ½ teaspoon cumin seeds
- Salt to taste
- 3 cups water
For Garlic Tadka:
- 4–5 garlic cloves, sliced thin
- 1 tablespoon ghee (or oil)
- ½ teaspoon mustard seeds
- ½ teaspoon cumin seeds
- 1–2 dry red chilies
- A pinch of hing (asafoetida)
- Fresh coriander for garnish
🥄 Method:
Step 1: Cook the Dal
- Start by washing the moong dal under running water 2–3 times until the water runs clear. This helps remove excess starch and ensures the dal cooks evenly.
- Soak the dal for at least 15 minutes – this step makes the lentils softer and reduces cooking time, which is especially useful if you’re cooking in a regular pot instead of a pressure cooker.
- In a pressure cooker or a deep pan, add the soaked dal, turmeric powder, chopped tomato, salt, and 3 cups of water. The turmeric not only adds color but also boosts digestion, which is important during pregnancy.
- If using a pressure cooker, cook for 2–3 whistles on medium heat. If cooking in an open pot, let it simmer for around 20 minutes, stirring occasionally, until the lentils turn mushy and soft. At this stage, your kitchen will already smell warm and comforting!
Step 2: Add Spinach
- Once the dal is cooked and softened, add the freshly chopped spinach and onions to it. Spinach wilts quickly, so you don’t need to overcook it.
- Stir well and let the mixture simmer for 5–7 minutes. This allows the flavors to blend while keeping the spinach’s nutrients intact.
- You’ll notice the dal thickening slightly and turning a beautiful greenish-golden color – a sign that the spinach is cooked just right.
Step 3: Prepare the Garlic Tadka (Tempering)
- In a small pan, heat 1 tablespoon of ghee (you can use oil, but ghee gives an authentic flavor and provides healthy fats for moms-to-be).
- Add mustard seeds and let them crackle, followed by cumin seeds. The sizzling sound and aroma are what make Indian dals so irresistible!
- Next, drop in dry red chilies and a pinch of hing (asafoetida). Hing aids digestion and prevents bloating, which is especially helpful during pregnancy.
- Finally, add the thinly sliced garlic and sauté until it turns golden brown and fragrant. Be careful not to burn it – garlic burns quickly but you want it just crisp enough to release its aroma.
- Once ready, pour this hot tadka directly over the dal. The moment the garlic tadka hits the dal, it will release a mouthwatering aroma that makes the dish extra appetizing.
Step 4: Serve Hot
- Mix the dal gently after adding the tadka to distribute the flavors evenly.
- Garnish with a handful of fresh coriander leaves for a refreshing touch.
- Serve this Spinach Dal piping hot with soft phulkas (wheat chapatis), Beetroot Paratha, or steamed rice. For an added iron boost, squeeze some fresh lemon juice on top before serving – this helps your body absorb the spinach’s iron more effectively.
Nutrition Benefits (Per Serving Approx.)
- Calories: ~180
- Protein: 10g
- Iron: 4–5 mg
- Folate & Fiber: Excellent source
Tips for Moms-to-Be
- Squeeze a few drops of lemon before eating – Vitamin C improves iron absorption.
- Use ghee for healthy fats, which aid in baby’s brain development.
- If you prefer, replace moong dal with masoor dal (red lentils) for variation.
