Home Eye Disease Spinach Dal – Eat Spinach To Protect Your Eyes

Spinach Dal – Eat Spinach To Protect Your Eyes

by Jamuna Rawat
Published: Last Updated on

Eyes are one of the most beautiful and precious organs in our body. Close your eyes for a while and imagine a day without it. Isn’t it horrible? So let us take care of our eyes internally (by following a healthy diet) and externally (by wearing sunglasses and washing the eyes frequently with water). Green leafy vegetables like spinach are one of the best choices for healthy eyes.

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The common name of spinach is Palak. The native of spinach is central and south-western Asia. Spinach consists of antioxidants lutein and zeaxanthin, which help in reducing the risk of AMD (Age-related macular degeneration). It is also rich in vitamin A which is essential to boost the eyesight. Consumption of spinach also lowers the risk of cataracts.

spinach dal

Cuisine Type: Indian

Ingredients: For (2 people)

Spinach: 1 cup (finely chopped)

Toor dal: 50 g

Onion: 1 medium sized (finely chopped)

Tomato: 1 small (finely chopped)

Ginger: a small piece (finely chopped)

Oil: 2 tsp

Mustard seeds: 1 tsp

Green chilli: 2

Turmeric: ¼ tsp

Salt: 1 tsp


Cooking Procedure:

  • Cook dal in a pressure cooker by adding enough water.
  • In a frying pan, add oil. When the oil is heated put mustard seeds, finely chopped ginger and green chillies.
  • After 5 seconds, add onion and fry till it turns pink colour.
  • Now put tomato and turmeric powder. Cook it for 3 minutes.
  • Add finely chopped spinach leaves, mix well and cover it with a lid.
  • When the spinach leaves are properly cooked, pour the cooked dhal in it.
  • Adjust the taste and consistency of the curry by adding salt and water.
  • Bring it to boil. Serve hot with rice or roti.

cooking procedure

Cooking Time: 20 minutes

Recipe’s Health Benefits


Spinach is rich in iron, calcium, potassium, vitamin A, folate, protein, etc. It is not only good for the eyes but also improves the overall metabolism of the body.


Toor dal

Toor dal or split pigeon peas are packed with nutrients and protein. The folic acid present in it is one of the essential vitamins for women.

toor dal


Onion is rich in sulphur which plays a vital role in the production of glutathione. Glutathione is an antioxidant for lens of the eyes.



Turmeric is a wonderful ingredient which is loaded with vitamin C and E. Studies conducted by ophthalmologists have shown that curcumin content in turmeric is good for decreasing the inflammation in the eyes.



Ginger is good for digestion. It can also boost immunity.


Green chilli

Green chillies are an abundant source of beta carotene. So they are good for the eyes’ health.

green chilly

Mustard seeds

Mustard seeds consist of calcium, magnesium, iron, protein, omega-3 fatty acids, etc. Selenium, a nutrient in mustard seeds is good for treating inflammations.

mustard seeds


Antioxidants like lutein, beta carotene and lycopene present in tomatoes help to protect the eyes from light-induced damage.


This healthy dish can be served with hot rice, chapati or roti. You know, according to the famous quote “The eye is the jewel of the body” and you have to preserve it. So let protect your precious eyes by following a healthy diet and proper care.

Also Read:-Boosting Your Digestive Health With Black Chickpeas