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
Step-by-step instructions
Step 1 · Rinse and soak the green gram (sabut moong) in water for 2-3 hours
Rinse and soak the green gram (sabut moong) in water for 2-3 hours. Drain and set aside.
Step 2 · Heat oil in a kadhai or deep pan
Heat oil in a kadhai or deep pan. Add cumin seeds (jeera) and let them splutter. Add a pinch of asafoetida (hing).
Step 3 · Add grated ginger and green chilli
Add grated ginger and green chilli. Sauté for a minute. Add chopped onions and cook until translucent.
Step 4 · Add chopped tomatoes
Add chopped tomatoes, turmeric powder, and red chilli powder (if using). Cook until tomatoes soften and oil separates.
Step 5 · Add the soaked green gram and mix well
Add the soaked green gram and mix well. Sauté for 2 minutes, then add 1.5 cups water and salt. Cover and cook for 10-12 minutes until moong is tender.
Step 6 · Add chopped spinach (palak) and cook uncovered for 3-4 minutes till...
Add chopped spinach (palak) and cook uncovered for 3-4 minutes till leaves wilt and blend with the dal.
Step 7 · Check seasoning
Check seasoning. Garnish with lemon juice and fresh coriander leaves. Serve hot with phulka or steamed rice.
Why this recipe 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.
A note on tradition
Moong Palak ki Sabzi is a staple in North Indian homes, especially in Punjab and Uttar Pradesh. It is favored during Navratri and other fasting periods due to its sattvic nature—pure, vegetarian, and free from onion-garlic if desired. Traditionally served with phulka or jeera rice, this sabji exemplifies the Indian ethos of simple, nutritious cooking. It is often made in winter when spinach is fresh and abundant, and is considered ideal for children and elders alike.