Spinach & Chana Dal Soup
A warming spinach and chana dal soup finished with a garlic and cumin tadka, a source of plant iron, protein and fibre for the weeks after delivery.
- Iron source
- High fibre
- Light meal
Why you'll love this
Silky, garlicky and just thick enough to sip from a mug, this soup is a comforting bowl for evenings when you want something warm but not a full thali.
Good for: Dinner · Light meal · Comfort food · New mothers · Breastfeeding
Total Time
35 min
Serves
2 people
Calories
230 kcal
Nutrition highlights
Estimated, per serving
Key Pregnancy Nutrients
- Fibre8 g
- Iron3.5 mg
- Folate95 mcg
- Vitamin A280 mcg
Why it can be useful after birth
After delivery the body needs to rebuild iron lost during birth, and if you breastfeed you need a little extra protein and fluid. This soup brings plant iron and protein from chana dal and spinach in a soft, warm form, and its liquid base adds to your fluids for the day.
Iron
Chana dal and spinach both add plant iron, which helps make the haemoglobin that carries oxygen in your blood; a lemon squeeze at the table helps you absorb it.
From: chana dal, spinach
Protein
Half a cup of chana dal gives each bowl about 11 g of protein for repairing body tissues, so the soup works as a light meal rather than just a starter.
From: chana dal
Fibre
With around 8 g of fibre per bowl, mostly from the chana dal, this is a genuinely fibre-rich soup; drink extra water through the day as your fibre goes up.
From: chana dal
Folate
Spinach and chana dal add folate, which helps the body make new cells, and blending the spinach into soup is an easy way to eat a full portion of greens.
From: spinach, chana dal
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
- Chana dal, soaked 1 hour – 1/2 cup
- Spinach, chopped – 1.5 cups
- Garlic, minced – 1 tsp
- Cumin seeds – 1/2 tsp
- Ghee – 1 tbsp
- Black pepper – 1/4 tsp
- Salt – to taste
Easy substitutions
Ghee → Any cooking oil
Makes the soup dairy-free and vegan with no change to the method.
How to make it
- 1
Pressure cook chana dal with 2 cups water and salt for 4-5 whistles until very soft.
- 2
Add spinach to the cooked dal and simmer 5 minutes until wilted.
- 3
Blend the mixture partially or fully for a smoother soup, if desired.
- 4
Heat ghee in a small pan, add cumin seeds and garlic; sauté until fragrant, then pour over the soup as tempering.
- 5
Add black pepper and serve hot.
Pregnancy-friendly tips
- Squeeze lemon juice into each bowl just before serving; the vitamin C helps your body take up the iron from the dal and spinach.
- Have your chai between meals rather than with this soup, as tea reduces how much plant iron you absorb.
- Make a double batch; it keeps in the fridge for a day, and you can thin it with hot water while reheating until steaming.
- Serve with a roti or a small bowl of rice if you want a fuller dinner.
Safety note
Contains: Milk
Frequently asked questions
Is spinach a good source of iron after delivery?
Spinach adds some plant iron, but plant iron is absorbed less well than iron from meat or fish. Pairing it with dal and a squeeze of lemon, as here, helps you get more from it; keep taking any iron tablets your doctor has prescribed.
Should I blend it smooth or leave it chunky?
Either works. Blending fully gives a silky soup that is easy to sip, while leaving some dal whole makes it more filling.
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