Spinach Delight

Updated: This recipe was posted in 2007, my Daughter is in College and loves eating Spinach Palya and Huli. I prepared this day before when we were constantly losing power due to Hurricane Sandy. We ate it with chapathi and in the night with Rice. I always keep boxes of chopped spinach, mixed vegetables, peas  so it comes handy when we can’t go to the store. So, decided to post the recipe and found out that I had done already

My daughter found this recipe from my collection and promised me she will eat spinach if I prepare this. I looked at the pantry and the refrigerator and found all the ingredients. She ate spinach for the first time and promised to eat every time I made this dish. I explained to her about the benefits of all the vegetables used in this dish.
So, here comes a healthy recipe which is full of nutrients. The benefits of each of the vegetables is listed at the end of this recipe. Since this dish doesn’t having any onion or garlic, this is very good for traditional people as well.

If you want to serve this dish to kids in your house (you should since its full of nutrients), just before adding the seasoning, scoop out a bowl of the spinach dal and serve them. Also, slit the green chillies length wise so that you can see the chillies and remove them just before eating. 🙂


  • 1 box frozen spinach or 1 bunch fresh spinach
  • 3 tbsp frozen green peas
  • 3 medium sized potatoes
  • 1 cup moong dal or mung dal
  • salt to taste
  • 1/4 tsp turmeric powder
  • For seasoning
    • 1 tsp ghee or oil
    • 1 tsp mustard seeds
    • 1 tsp cumin seeds
    • 1 green chilli


Wash the potato and pressure cook it. When done, cool, and remove the skin and cut into small peices.

Wash, drain and finely chop the spinach(if you are using fresh), if not defrost the frozen spinach, and keep aside.

Wash and cook moong dal with 1 tsp oil and turmeric powder till soft.

Add the spinach to the dal and cook on a slow fire. Wash and thaw the peas. Add the green peas and the potato to the cooked spinach and cook for another 3-4 minutes.

In a thick bottomed pan, heat the ghee or oil and splutter the mustard and cumin seeds. Add the green chilli. Stir fry for a few seconds and add to the cooked spinach. Stir to mix well and serve hot.

Spinach Delight

P.S: A low fat, nutritious vegetable dish, it is delicious eaten with chapattis or plain rice.

Health Benefits from Spinach:

  1. Spinach leaves contain considerable amount of calcium.
  2. It is rich in iron, potassium, and vitamin (A, B2, B9 and C).
  3. Spinach, especially raw, is a very good source of folic acid (vitamin B9)
  4. These are supposed to lower risks of heart disease, stroke and cancer.
  5. The high amount of vitamin A in spinach may protect against eye degeneration.
  6. The potassium helps prevent and regulate high blood pressure.

Health Benefits from Peas:

  1. Peas are rich in protein and carbohydrates but low in fats.
  2. They are a good source of fibers, vitamin A, C and B9.
  3. Whether fresh or frozen they are a good supplier of thiamin and iron.
  4. Those promote a good intestinal health and by binding with cholesterol they help excrete it.
  5. They also help the energy to keep steady by slowing the appearance of glucose in the blood.
  6. They are the richest vegetable in thiamin (vitamin B1).
  7. This vitamin is essential for our energy production, nerve function and carbohydrate metabolism.

Health Benefits from Potatoes:

  1. Rich in vitamin C, the B-complex vitamins, and have good doses of the minerals iron, calcium, manganese, magnesium and phosphorus.
  2. It is good for stomach ulcer, duodenum ulcer and stomach acidity.
  3. It can be helpful in reducing the severity of conditions where inflammation plays a role, such as asthma, osteoarthritis, and rheumatoid arthritis.


14 responses to this post.

  1. Posted by Lalitha Rao on December 13, 2007 at 10:11 am

    Hi Meera, This recipe is very easy to make and very nutritious. I make this quite often and sometimes I prepare it with Toor dal also. If I have time, I make powder with jeera, gasgase and a little bit of copra (dry coconut) and mix with the dal and add lemon to the dal. That gives a little different taste.

    Thanks for he nutrition information. Tell sneha, if mom makes it and asks her to eat it, she should without complaints. When she goes to College she cannot get all these good food.


  2. Posted by meeraghu on December 13, 2007 at 10:19 am

    Hi Aunty,
    Thanks for your comments. I will try making this with your powder as well. I will keep you posted on that.


  3. Posted by arathi Ghatikar on December 13, 2007 at 10:36 am

    Hi meera,

    Looks quite simple to make and at the same time healthy also.nutrition details r helpful. will surely give it a try. i was wondering did u go thru my last comment and kootu recipe request.

    arathi sharjah


  4. Posted by meeraghu on December 13, 2007 at 10:38 am

    Hi Arathi,
    Yes, it is simple and very nutritious. I haven’t made kootu yet. I will keep you posted as soon as I make it and update the blog.
    Thanks again.


  5. Posted by krishns on December 13, 2007 at 5:47 pm

    wow sneha… i’ll make pragna also eat this it looks yummy..way to go sneha hope eating this does’nt make u even more taller! i’ll keep in mind lalitha auntie’s tips also.I did try methi fritters with frozen methi it came out very nice and crisp just right for a snowy evening 🙂


  6. Posted by meeraghu on December 13, 2007 at 6:15 pm

    Hi Prathima,
    Sure, feed her just before you add the green chillies seasoning. She will become even more taller than Sneha. hehe.
    Oh yes, the methi fritters are so delicious.


  7. Posted by guess who on December 14, 2007 at 10:49 am

    Will do this tonight….

    You got tons of good stuff dear sis…I got to keep this blog running as a reference at my kitchen each night….

    Keep adding my dear keep adding…


  8. Posted by meeraghu on December 14, 2007 at 10:51 am

    Welcome, Dear Sis. I will keep you posted every time I add something new. Call me if you need help. Hehehe


  9. This recipe looks amazing. I want to try it out this week.

    I have this question though : When you say moong, does it mean hesarubeLe (split moong, yellow color) or hesarukaLu(normal green moong)



  10. Posted by meeraghu on April 22, 2008 at 7:22 am

    Yes, it is hesarubele.


  11. I prepared spinach delight thanks for the good and healthy receipie it is really really very good dish.we r also a madhwa staying in AFRICA
    this is his wife giving the regards on behalf of him
    thanks once again meera

    Meera: Awesome, thanks much.


  12. Posted by quishor on June 23, 2009 at 2:33 am

    I will try making this(……)


  13. Posted by quishor on June 23, 2009 at 2:38 am

    I will try making this(……)


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