Spinach Dal: The Superfood Your Kids Will Actually Eat

Welcome to Soulful Cooking with Mom! Today, I'm sharing a super simple yet nutritious dal recipe that is perfect for kids, especially those who are picky eaters. This Iron-Rich Spinach Dal is made with a blend of moong dal and red masoor dal, packed with the goodness of spinach, and cooked in a flavorful ghee tadka with no chilies or ginger, making it perfect for little ones.
This easy-to-make dal is loaded with iron, protein, and essential vitamins, making it an ideal meal for growing kids. It's mild, nutritious, and can be served with rice or roti. Plus, it's delicious enough for the entire family to enjoy!
Recipe: Kid-Friendly Iron-Rich Spinach Dal
Ingredients:
½ cup moong dal (yellow split lentils)
½ cup red masoor dal (red lentils)
1½ cups spinach, finely chopped
½ tsp turmeric powder
Salt to taste
1 tbsp ghee (or oil for a vegan option)
1 tsp cumin seeds (jeera)
1 small onion, finely chopped
1 tomato, chopped
A pinch of asafoetida (hing)
1 tsp coriander powder (dhaniya powder)
¼ tsp garam masala (optional)
Instructions:
Boil the Dal: In a pressure cooker or a pot, add the moong dal, red masoor dal, chopped spinach, turmeric, and salt. Add enough water (around 3 cups) and cook until the dals are soft and fully cooked. If using a pressure cooker, cook for 2-3 whistles. For stovetop cooking, simmer for 20-25 minutes.
Prepare the Tadka: In a small pan, heat ghee. Add cumin seeds and let them splutter. Add the finely chopped onions and sauté until golden brown. Add a pinch of asafoetida and chopped tomatoes. Cook until the tomatoes are soft and the oil starts separating.
Add Spices: Add coriander powder and garam masala (if using) to the tadka. Stir well and cook for another minute to let the spices infuse.
Combine: Pour the tadka into the cooked dal and spinach mixture. Stir everything together and cook for an additional 5 minutes, allowing all the flavors to blend.
Serve: Serve this delicious spinach dal with rice or roti. It's mild, nutritious, and perfect for kids!
Benefits of this Spinach Dal:
Rich in Iron: Spinach is packed with iron, essential for healthy blood production, and when combined with lentils, it creates a powerful iron-boosting meal, especially important for kids' development.
High in Protein: The combination of moong dal and red masoor dal makes this a high-protein dish, crucial for muscle growth and overall development in children.
Easily Digestible: Moong dal and red masoor dal are light on the stomach and easy to digest, making them perfect for young kids.
Boosts Immunity: Spinach is a good source of vitamins A and C, which support the immune system, while the turmeric and ghee add anti-inflammatory benefits.
Kid-Friendly: With no chilies or ginger, this dal is gentle on the taste buds while still packed with flavor, making it great for picky eaters.
Nutritional Chart (Per Serving, approx. 1 cup)
Calories 180 kcal
Protein 10g
Fat 4g
Carbohydrates 28g
Fiber 6g
Iron 4mg
Vitamin A 4000 IU
Vitamin C 15mg
Calcium 80mg
Folate 120mcg
I hope you and your kids love this Kid-Friendly Iron-Rich Spinach Dal as much as we do! Don't forget to like, comment, and subscribe for more healthy and easy recipes for the whole family.