Why this recipe works
Palak dal stacks two good things. The dal brings plant protein and fibre, and the spinach adds iron, folate and vitamin K. The clever move is the finish: a squeeze of lemon. Its vitamin C sharply increases how much of the plant iron your body actually absorbs, the same trick behind the lemon on palak paneer. Small squeeze, real difference.
Ingredients
Method
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1
Cook the dal with turmeric and tomato until soft.
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2
Stir in the chopped spinach and simmer just until wilted.
Why not overcook: wilting the spinach briefly keeps more of its folate and vitamin C, which long boiling would destroy.
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3
Make a ghee tadka of cumin, garlic, hing and dried chilli, and pour it over.
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4
Finish with a good squeeze of lemon.
Why lemon: vitamin C from the lemon greatly boosts how much of the plant iron in the spinach and dal your body absorbs, a genuine, free upgrade.
An honest word
Palak dal is about as good as an everyday meal gets: plant protein, fibre, iron and greens, with very little that is not good for you. There is essentially nothing to caveat beyond a modest hand with the ghee. Two small notes shared with spinach: it is high in vitamin K, so anyone on warfarin should keep intake steady, and its oxalates matter to a few prone to kidney stones. For almost everyone, eat it freely.