About Comforting Moong Dal & Palak Stew with Side Salad
This comforting moong dal and palak stew is a light PCOS-friendly dinner that is easy to digest and rich in plant protein.Paired with a simple cucumber salad, it keeps the meal feeling complete without heaviness.
Recipe Time & More
Prep10 minutes
Cook20 minutes
Total30 minutes
Ingredients
For the Stew
- 3/4 cup Yellow Moong Dal Washed
- 2 cup Spinach Roughly chopped, palak
- 1/4 cup Onion Finely chopped
- 1/4 cup Tomato Chopped
- 1/2 teaspoon Ginger Garlic Paste
- 1/2 teaspoon Cumin Seeds
- 1/2 teaspoon Turmeric Powder
- 1/2 teaspoon Coriander Powder
- 2 teaspoon Oil
- 1/2 teaspoon Salt
- 1 tbsp Coriander Leaves Chopped
For the Side Salad
- 1/2 cup Cucumber Sliced
- 1/4 cup Tomato Sliced, for salad
- 2 tbsp Onion Sliced, for salad
- 1 teaspoon Lemon Juice Freshly squeezed
Instructions
Cooking the Dal
- Pressure cook moong dal with turmeric and 2 cups water for 3 whistles. Keep slightly thick.
Preparing the Tadka
- Heat oil and add cumin seeds. Add ginger garlic paste and onion. Saute until soft.
- Add tomato, coriander powder, and salt. Cook until tomato softens.
Bringing it Together
- Add chopped spinach and cook until wilted.
- Pour in cooked dal. Add a little water if needed to reach a stew consistency. Simmer 5 minutes.
- Finish with chopped coriander.
Making the Side Salad
- Toss cucumber, tomato, and onion with lemon juice and a pinch of salt.
- Serve the warm stew in a deep bowl with the salad on the side.
Recipe Notes
Good To Know
A stew-like consistency feels gentler on the stomach at dinner than a heavy curry.Why It Works for PCOS
- Moong dal provides easy-to-digest plant protein
- Spinach adds iron and micronutrients
- A light dinner supports better overnight insulin balance
Expert Tips
- Avoid adding too much water, keep it pourable but not soupy
- Add spinach near the end so it stays bright green
Serving Suggestion
Eat the stew slowly in a deep bowl with the salad. Skip roti at night to keep dinner light.Recipe Nutrition
Calories: 342kcalCarbohydrates: 54gProtein: 21gFat: 5gSaturated Fat: 0.4gPolyunsaturated Fat: 1gMonounsaturated Fat: 3gTrans Fat: 0.01gSodium: 633mgPotassium: 376mgFiber: 10gSugar: 4gVitamin A: 3318IUVitamin C: 18mgCalcium: 85mgIron: 4mg