Masoor Dal with Spinach & Tomato Tadka
A comforting, protein-rich red lentil dal with iron-rich spinach and a fragrant cumin-garlic tempering, suitable for everyday nourishment during pregnancy.
- Folate-rich
- High protein
- Iron source
Why you'll love this
Soft, mushy masoor dal with wilted spinach and tomato, finished with a sizzling cumin-garlic tadka, is a homely everyday dal that is on the table in half an hour.
Good for: Lunch · Dinner · Trying to conceive · High-protein meal · Vegetarian
Total Time
30 min
Serves
2 people
Calories
354 kcal
Nutrition highlights
Estimated, per serving
Key Pregnancy Nutrients
- Iron5.2 mg
- Folate285 mcg
- Fibre9 g
- Magnesium68 mg
Why it can be useful when trying to conceive
A nourishing everyday meal while trying to conceive, this dal pairs red lentils with spinach for folate, iron and protein in one pot. The folate from food is a good addition, but it works alongside, not instead of, the folic acid tablet doctors advise before pregnancy.
Folate
Masoor dal and spinach together make this dal rich in folate, which helps the body make new cells, a nutrient worth building into meals before pregnancy begins.
From: masoor dal, spinach
Iron
Red lentils and spinach add plant iron for making haemoglobin, and the tomato cooked into the dal brings vitamin C to help your body absorb it.
From: masoor dal, spinach, tomato
Protein
Three-quarters of a cup of masoor dal for two makes each bowl high in protein, which your body uses to build and repair tissues.
From: masoor dal
Fibre
With lentils and leafy greens in one pot, a bowl of this dal is high in fibre; pair it with plenty of water.
From: masoor dal, spinach
General nutrition information, not medical advice. Nutrient amounts are estimates, and your doctor may recommend supplements (such as folic acid or iron) that food alone does not replace.
Ingredients
What's in it
- 3/4 cup masoor dal (red lentils), rinsed
- 2 cups water
- 1/2 tsp turmeric powder
- Salt to taste
- 2 cups spinach, chopped
- 1 medium tomato, chopped
- 1 tbsp ghee or oil
- 1 tsp cumin seeds
- 2 garlic cloves, sliced
- 1/2 tsp red chilli powder
- 2 tbsp plain yogurt (optional, for serving)
- Fresh coriander, chopped
Easy substitutions
1 tbsp ghee or oil → Oil, and skip the yogurt
Makes the dal fully dairy-free and vegan.
How to make it
- 1
Cook dal with water, turmeric and salt in a pot until soft and mushy, about 15 minutes. Mash lightly.
- 2
Stir in chopped spinach and tomato, simmer for 3-4 minutes until spinach wilts.
- 3
Heat ghee in a small pan, add cumin seeds and let them splutter. Add garlic slices and fry until golden.
- 4
Add red chilli powder to the tempering, then pour the entire tadka over the dal.
- 5
Mix well, adjust salt, and garnish with coriander. Serve hot with rice or roti, with a dollop of yogurt if desired.
- 6
Tip: Squeeze a little lemon juice on top before serving to enhance iron absorption from the spinach and lentils.
Pregnancy-friendly tips
- Follow the recipe's own tip and squeeze lemon on top just before eating for more vitamin C.
- Have your chai or coffee between meals instead of with this dal, since they reduce how much plant iron you absorb.
- Serve with a whole wheat roti or brown rice for a balanced plate, and cook with iodised salt.
Safety note
Contains: Milk
Frequently asked questions
Is this dal good to eat while trying to conceive?
It is a nourishing choice, but no single food makes it easier to get pregnant. What doctors do advise is a balanced diet, a healthy weight, no alcohol and a daily folic acid supplement before you conceive.
Can I keep eating it once I am pregnant?
Yes. It still fits well in pregnancy, with protein, iron and folate in one bowl. Wash the spinach well before chopping.
Ratings & Reviews
Sign in to rate this recipe.
You might also like
More Fertility Recipes
Lentil & Avocado Buddha Bowl
A quinoa bowl with lentils, avocado, cherry tomatoes and cucumber, a filling lunch with folate, plant protein and iron while trying to conceive.
- Folate-rich
- High protein
- Vegan
Chickpea & Sweet Potato Curry
A coconut milk chickpea and sweet potato curry — folate, iron and fibre from chickpeas, beta-carotene from sweet potato, for fertility nutrition.
- Folate-rich
- High fibre
- Vegan
Fertility Boosting Quinoa Salad
A quinoa salad with leafy greens, pomegranate, cucumber and toasted pumpkin seeds, bringing fibre, zinc and folate to your meals while trying to conceive.
- High fibre
- Folate source
- Vegan