Hariyali Masoor Dal with Spinach, Methi and Coriander

This hariyali masoor dal combines split red lentils with spinach, methi and coriander in one simple stovetop recipe. It can be served with roti or rice as part of a varied meal.

The green colour does not make the dish a cure or a complete pregnancy meal. It does not replace prescribed supplements, haemoglobin testing or individual advice from your maternity team.

Quick answer

Recipe details

Ingredients

• 1 cup split red lentils (masoor dal), about 190-200 g, sorted and rinsed
• 3 cups water for cooking, plus up to 1 cup more to adjust the final consistency
• 2 packed cups spinach leaves, chopped, about 100 g
• 1/2 loosely packed cup methi leaves, chopped, about 20-25 g
• 1/2 loosely packed cup coriander leaves and tender stems, chopped, about 15 g
• 1 small onion, finely chopped, about 80 g
• 1 medium tomato, chopped, about 100 g
• 1 teaspoon grated ginger
• 1 small garlic clove, grated or finely chopped, optional
• 0-1 small green chilli, finely chopped, optional
• 2 teaspoons neutral cooking oil
• 1/2 teaspoon cumin seeds
• 1/4 teaspoon turmeric
• 1/2 teaspoon salt to start, then adjust only if appropriate for your diet
• 1-2 teaspoons lemon juice after cooking, optional

Before you start: food-safety steps

1. Wash hands and equipment. Wash your hands with soap, then clean the knife, board, colander, saucepan, lid and serving utensils.
2. Check and rinse the dal. Remove any visible debris, then rinse the split lentils in clean water until the water is mostly clear.
3. Rinse the greens carefully. Separate the leaves, discard spoiled or badly damaged parts, and rinse spinach, methi and coriander thoroughly under running water.
4. Do not wash food with cleaning products. Soap, detergent and bleach are for suitable surfaces, not for the lentils or leafy vegetables.
5. Keep cooked food clean. Use clean utensils after cooking and do not return the dal to an unwashed raw-ingredient container.

Method

1. Start the dal. Put the rinsed split masoor, 3 cups water and turmeric in a medium saucepan. Bring to a gentle boil, watching for foam or overflow.
2. Simmer until soft. Reduce the heat, cover partly and simmer for about 18-25 minutes. Stir occasionally and add a little hot water if the dal begins to catch. The lentils should become fully soft.
3. Prepare the base. While the dal cooks, heat the oil in a second pan. Add cumin. When it begins to sizzle, add the onion and cook over medium heat until soft, about 6-8 minutes.
4. Add the aromatics and tomato. Stir in ginger, optional garlic and optional chilli for about 1 minute. Add the tomato and cook until it softens, about 4-5 minutes.
5. Cook the greens. Add methi and spinach. Stir until the leaves wilt and cook through, then add coriander and cook for another 1-2 minutes.
6. Combine. Stir the cooked greens into the softened dal. Add the salt and enough additional hot water to reach a spoonable consistency.
7. Finish cooking. Simmer everything together for 5-8 minutes, stirring regularly. The dal should be steaming hot, the lentils fully soft and the greens cooked.
8. Rest and serve. Turn off the heat. Add lemon only if wanted, rest for 5 minutes and check the thickness again before serving warm.

How to make it part of a balanced meal

Masoor dal already provides a pulse-based part of the meal. Add accompaniments according to appetite, usual diet and any advice from the maternity or diabetes team.

• Choose one familiar carbohydrate food, such as roti, rice or millet, in a portion that suits your needs.
• Add another cooked vegetable, salad made with carefully washed ingredients, curd or another suitable accompaniment if wanted.
• If appetite is low, begin with a smaller serving rather than forcing a large bowl.
• If you have a prescribed meal plan, use that plan to decide the amount of dal and roti or rice.

What this dal can - and cannot - do

Pregnancy nutrition guidance encourages variety, including pulses and green leafy vegetables. This recipe combines both in a familiar dish, but the right amount of each food varies from person to person.

Lentils can contribute protein, fibre and micronutrients, while the greens add vegetable variety. The exact amount in one serving depends on the ingredients, water and final yield; no verified nutrient value per bowl is provided here.

This dal cannot be expected to strengthen bones, fix digestion, cure constipation, increase appetite, relieve nausea or raise haemoglobin. Those concerns may have several causes and need advice that fits the individual situation.

Keep prescribed supplements separate from the recipe

Continue iron-folic acid, calcium, vitamin D or any other supplement exactly as advised by your maternity team. Do not stop, reduce, delay or change a supplement because a meal contains lentils or leafy vegetables.

If a supplement causes vomiting, severe constipation or another difficult side effect, ask the prescribing clinician how to manage it rather than changing the dose on your own.

Adaptations and individual needs

For nausea or heartburn

Omit the chilli, reduce garlic and skip lemon if they worsen symptoms. A smaller serving may feel more manageable. Seek advice if vomiting makes it difficult to keep food or fluids down.

For gas or bloating

Lentil tolerance differs. Start with a smaller portion, cook the dal until fully soft and eat slowly. If pain, swelling or bowel symptoms are persistent or severe, discuss them with a clinician rather than relying on a recipe change.

For gestational diabetes or blood-glucose concerns

The dal is not automatically suitable in every amount. Lentils, roti and rice all contribute to the meal. Follow the portions and meal pattern advised by your diabetes or maternity team.

For allergies or medical diets

Check every ingredient and accompaniment. Kidney disease, digestive conditions, food allergies and prescribed sodium, fluid, potassium or protein limits may require individual changes from a qualified clinician or dietitian.

When to contact the maternity team

Storing leftovers

• Put leftovers into a covered, shallow container and refrigerate within 2 hours of cooking; within 1 hour when the surrounding temperature is above 32 C.
• Keep the refrigerator at 4 C or below.
• Use refrigerated leftovers within 4 days or freeze sooner.
• Reheat only the portion you need until it is steaming hot throughout, then serve immediately.
• Discard dal that was left out too long. Smell, appearance and taste cannot reliably prove that food is safe.

Common questions

Can I use whole masoor instead of split red lentils?

Not with the same timing and water. This recipe is written specifically for split red masoor. Whole masoor needs a different method.

Do I need to soak split masoor?

This method does not require soaking. Rinse the dal well and cook until fully soft. Cooking time can vary with the lentils, pan and heat.

Can I use frozen spinach?

Yes, if it has been stored safely and is cooked thoroughly. Use a sensible amount and expect the final water requirement to change.

Can I leave out methi or coriander?

Yes. Methi can taste bitter to some people and coriander may be difficult during nausea. Reduce or omit either green to suit your preference.

Is this a high-protein or complete meal?

Lentils contribute protein, but this recipe should not be treated as a complete meal on that basis alone. The balance depends on the serving size, accompaniments and the rest of the day's food.

Will this dal increase haemoglobin?

No single recipe can be expected to correct low haemoglobin. Continue testing, supplements and treatment advised by the maternity team.

Can I eat it every day?

A varied diet is usually more useful than depending on one dish. How often this dal fits depends on your appetite, tolerance, medical needs and the rest of your meals.

The bottom line

Hariyali masoor dal can be a comforting way to include a pulse and cooked leafy vegetables in a familiar meal. Keep the claim modest: it is food, not a treatment.

• use split red masoor consistently
• wash the leafy vegetables carefully and cook them thoroughly
• adjust chilli, garlic and lemon for comfort
• serve an amount that fits the whole meal and any care plan
• continue prescribed supplements and clinical follow-up
• cool and refrigerate leftovers promptly

Sources

Accessed 12 August 2026.

ICMR-National Institute of Nutrition. Dietary Guidelines for Indians 2024.

Indian Council of Medical Research and Department of Health Research. Ante-natal Management of Normal Pregnancy. December 2025.

World Health Organization. Eating healthy food during pregnancy and after childbirth. Updated 30 September 2022.

World Health Organization. Daily iron and folic acid supplementation during pregnancy. Updated 26 July 2024.

NHS. Have a healthy diet in pregnancy. Reviewed 21 April 2023.

US Food and Drug Administration. Cleaning: Food Safety for Moms-to-Be.

FoodSafety.gov. People at Risk of Food Poisoning. Reviewed 14 August 2025.

ICMR-National Institute of Nutrition. Indian Food Composition Tables 2017, digital edition dated 16 December 2024.

About this recipe

This recipe was kitchen-tested before publication. The health and food-safety information was researched and written by the MomCare Haven Editorial Desk using the reliable sources listed above. It has not been reviewed by an external clinician or dietitian.

Nutrition and medical disclaimer