Green Gram with Spinach Sabji
Lunch • India
How to Make Green Gram with Spinach Sabji (Traditional & Healthy Version)
Green Gram with Spinach Sabji, known locally as Moong Palak ki Sabzi, is a nutritious and comforting North Indian dish. This wholesome sabji brings together protein-rich whole green gram (sabut moong) and fresh spinach (palak) to create a flavorful, vibrant curry. Popular in Punjabi and UP households, it is often paired with phulka or steamed rice for a light, satisfying lunch. The mild spices and creamy texture make it a comforting choice, while the minimal oil keeps it suitable for calorie-conscious eaters. Moong dal and palak are staples in Indian kitchens, cherished for their versatility and nutritional value. Green gram is one of the most easily digestible pulses, making this sabji a perfect fit for fasting days or when you want to eat light but nourishing. The dish is especially enjoyed during the winter and spring months when fresh spinach is abundant in Indian markets. It is a common choice during festivals like Navratri, as it is sattvic, vegetarian, and simple yet soul-satisfying. The subtle aroma of jeera, hing, and ginger, combined with the goodness of spinach, makes this sabji a must-try for anyone seeking an authentic, healthful Indian recipe.
Ingredients(for 1 bowl (about 200g))
- 1/2 cup Whole green gram (sabut moong) (soaked for 2-3 hours)
- 2 cups Fresh spinach leaves (palak) (chopped)
- 1 small Onion (finely chopped)
- 1 medium Tomato (finely chopped)
- 1 inch Ginger (grated (adrak))
- 1 Green chilli (finely chopped (hari mirch))
- 1/2 tsp Cumin seeds (jeera)
- 1/4 tsp Turmeric powder (haldi)
- 1/4 tsp Red chilli powder (optional) - optional
- a pinch Asafoetida (hing)
- to taste Salt
- 1 tsp Oil (preferably mustard oil or groundnut oil)
- 1 tsp Lemon juice (for garnish) - optional
- 2 tbsp Fresh coriander leaves (chopped, for garnish) - optional
Instructions
- 1
Rinse and soak the green gram (sabut moong) in water for 2-3 hours. Drain and set aside.
5 minutes
Soaking moong ensures even cooking and better digestibility.
- 2
Heat oil in a kadhai or deep pan. Add cumin seeds (jeera) and let them splutter. Add a pinch of asafoetida (hing).
2 minutes
Use mustard oil for a traditional North Indian aroma.
- 3
Add grated ginger and green chilli. Sauté for a minute. Add chopped onions and cook until translucent.
3 minutes
Sauté on medium heat to prevent burning the spices.
- 4
Add chopped tomatoes, turmeric powder, and red chilli powder (if using). Cook until tomatoes soften and oil separates.
4 minutes
Mash tomatoes slightly for a smoother gravy.
Why This Dish is Healthy
This sabji is a powerhouse of nutrition yet easy on the stomach. High protein and fiber content promote satiety and stable blood sugar levels, ideal for those managing weight or diabetes. The use of fresh spinach boosts immunity and provides natural vitamins, while the absence of refined ingredients keeps the recipe clean and wholesome. It’s a perfect everyday dish for balanced, healthy Indian meals.
Green Gram with Spinach Sabji is loaded with plant-based protein, dietary fiber, and essential micronutrients. Green gram is a rich source of iron, magnesium, folate, and potassium, supporting heart and digestive health. Spinach adds vitamin A, vitamin C, calcium, and antioxidants. With minimal oil and no heavy cream, this sabji is low in calories and saturated fat, making it suitable for weight management and diabetes control.
Pro Tips
- 💡Tip 1: Use tender spinach leaves for the best flavor and color.
- 💡Tip 2: Always soak green gram to reduce cooking time and improve digestibility.
- 💡Tip 3: Add lemon juice at the end to preserve vitamin C and brighten the dish.
Storage & Serving
Refrigerate leftovers in an airtight container for up to 2 days. Reheat gently on the tawa or stove, adding a splash of water if needed before serving.
Best served: Lunch
Nutrition Facts
| Nutrient | Per 100g |
|---|---|
| Energy | 160.0 kcal |
