The Most Popular Bathua Dal Recipe



Published on: 16-May-2023


10 min read


Updated on : 25-Nov-2023



The Most Popular Bathua Dal Recipe

The Most Popular Bathua Dal Recipe

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If you are someone who appreciates nutritious and delicious food, you are in for a treat. Bathua Dal, also known as Chenopodium lentils, is a wholesome lentil dish that packs a powerful nutritional punch. From its high protein content to its rich array of vitamins and minerals, we will delve into why this humble dal should be a staple in your diet. Join us on this journey as we uncover the health benefits, share mouthwatering recipes, and provide tips on incorporating Bathua Dal into your everyday meals. Let us dive in and discover the wonders of Bathua Dal!

Apart from the well-known winter greens such as methi, palak, and sarso, there is another lesser-known winter green that we should all include in our diets this winter. Bathua is another winter vegetable that is high in nutrients. Bathua greens and leaves are frequently cooked with other vegetables and eaten with flatbread. 

Green vegetables, in general, are high in soluble and insoluble fibre, vitamins, minerals, iron, folic acid, calcium, and potassium. They protect against chronic diseases such as cardiovascular disease, diabetes, and constipation.

Bathua dal, despite being extremely nutritious, is the least well-known and often overlooked of these. Bathua dal is high in vitamins A, C, and B, as well as essential minerals and antioxidants, making it an ideal dish suitable for various medical conditions diet. It is high in amino acids, iron, potassium, phosphorus, and calcium, making it nutritious.

Table Of Contents

1. What Is Bathua? 

2. Nutritional Value Of Bathua 

3. Bathua Dal Recipe

4. Health Benefits Of Bathua

5. Dietitian’s  Recommendations

6. The Final Say

7. FAQs

What Is Bathua? 

Bathua is a dark, leafy winter vegetable with a rich flavour and numerous health benefits. Bathua is an excellent choice for people following a weight-loss diet as it is low in calories and fibre. Bathua contains more potassium and iron than spinach, both excellent nutrients. Cook Bathua properly to get the most flavour out of it. The leafy vegetable tastes like a saag and is a low-calorie, high-fibre, and high-protein lunch option. By incorporating Bathua into your daily diet, your weight loss efforts will not be hampered by fictitious hunger symptoms.

Humans have been eating its leaves and seeds since time immemorial. Bathua has many medicinal uses and is used as a home remedy. In India, the leaves are eaten as a leafy vegetable and cooked in the same way as any other Saag, curd bathua raita, and bathua paratha. The leaves are eaten after boiling. Bathua dried leaves are ground into a powder that can be mixed with regular flour. Bathua leaf raita and Paratha are also tasty preparations.

Nutritional Value Of Bathua

Nutritional Value Of Bathua

Bathua is highly nutritious; it contains the following nutritional content per 100 g:

  • Calories  44 kcal
  • Carbohydrates  7 g
  • Fat 0.8 g
  • Protein  4.3 g
  • Fibre  2.1 g
  • Iron  4 g
  • Calcium 280 g
  • Phosphorous  81 mg
  • Vitamin A  300 IU
  • Thiamine  0.15 mg
  • Riboflavin  0.4 mg
  • Niacin  1.3 mg
  • Vitamin C  90 mg

Bathua Dal Recipe

Here's a healthy Bathua Dal recipe to enjoy as lunch or dinner. 


  • Bathua (Chenopodium) leaves - 1 cup, washed and chopped
  • Split yellow Moong Dal (lentils) - 1/2 cup 
  • Onion - 1 small, finely chopped
  • Tomatoes - 2, finely chopped
  • Green Chilies - 2, slit lengthwise
  • Turmeric Powder- 1/2 tsp
  • Cumin Seeds - 1 tsp
  • Ginger- 1 tsp, Garlic Paste
  • Red Chili Powder - 1/2 tsp (adjust to taste)
  • Garam Masala Powder- 1/2 tsp
  • Salt to taste
  • Oil- 2 tsp
  • Fresh Coriander leaves for garnish

Preparation Method

1. Wash the split yellow Moong Dal thoroughly and soak it in water for about 30 minutes. Drain the water and set aside.

2. Heat oil in a pressure cooker or a deep pan over medium heat.

3. Add some cumin seeds and let them splutter.

4. Add chopped onions and sauté until they turn translucent.

5. Add ginger-garlic paste and green chillies. Sauté for a minute.

6. Add chopped tomatoes and cook until they become soft and mushy.

7. Now, add the chopped Bathua leaves and stir well.

8. Add soaked Moong Dal, turmeric powder, red chilli powder, and salt. Mix everything together.

9. Pour 3 cups of water into the mixture and stir well.

10. Cover the pressure cooker or pan with a lid and cook for about 4-5 whistles or until the dal is soft and well-cooked. If using a pan, cook until the dal is tender.

11. Once the pressure releases naturally, open the lid and stir the dal. If it is too thick, add some water to adjust the consistency.

12. Sprinkle garam masala powder and give it a final stir.

13. Garnish with fresh coriander leaves.

14. Serve the healthy Bathua Dal hot with roti or rice.

Try this nutritious and delicious Bathua Dal recipe, packed with the goodness of Bathua leaves and protein-rich Moong Dal!

7 Health Benefits Of Bathua 

health benefits of bathua

Bathua leaves resemble spinach leaves and can be cooked in the same way. Bathua leaves can be eaten whole or steamed like palak sabzi. It is also used in making curries. Bathua has the following health benefits:

1. Cell Repair

Bathua contains a lot of amino acids. Because amino acids make up a large portion of our cells, they can play an essential role in cell function, repair, and formation.

2. Relieves Constipation

Bathua is high in water content, a good source of fibre, and has laxative properties that can promote digestion and relieve constipation. Consuming it regularly can purify your blood, giving you flawless skin.

3. May Aid In Weight Loss

Bathua contains only 43 calories per 100 grams, according to ICMR data. As a result, it is ideal for people who want to lose weight while also eating healthily.

4. Blood Purification

You are probably aware that good skin requires a healthy diet. In fact, blood impurity is one of the primary causes of acne and frequent breakouts. Bathua can now be consumed regularly to purify your blood and give you flawless skin.

5. Encourages Healthy Hair

Bathua, high in protein, minerals, and vitamins, helps strengthen your hair from the roots. This reduces hair fall, leaving your tresses soft, shiny, and healthy.

6. Improves Eye Health

Most of us have jobs requiring us to spend most of our time staring at a computer screen. This way of life can have an effect on our eyes over time. Bathua's zinc and iron content can help keep your vision healthy.

7. Beneficial To Dental Health

Is bad breath bothering you? It is not only inconvenient, but it can also be embarrassing. Bathua can be your one-stop solution for getting rid of bad breath. In fact, it can assist you in dealing with various dental issues, such as gum bleeding, sensitive teeth, etc.

Other Health Benefits Of Bathua

  • Bathua, like all other green vegetables, is low in calories and can thus be consumed by people trying to lose weight. 
  • Bathua can treat various stomach issues, including constipation, due to its high water and fibre content by promoting intestinal activity and assisting with digestion.
  • Bathua is low in calories and high in minerals like calcium, potassium, magnesium, and vitamins A, C, and B6. It also contains a lot of fibre, which benefits weight loss. Because it is high in zinc, iron, and amino acids, it will provide you with a much-needed immune boost to deal with seasonal changes.
  • The emerald-green leaves are high in antioxidants and minerals. It is high in amino acids, which promote cell growth and repair. It is well known for being a good source of fibre. It prevents digestive problems and keeps us fuller for longer periods, preventing unnecessary binges and aiding in weight loss.

Dietitian’s Recommendations

Bathua is an extremely healthy vegetable. It can be turned into many healthy recipes. We can easily include bathua daily by preparing different bathua dal recipe. Still, overconsumption may also cause digestive issues, so always consult your doctor or dietitian before making it a regular part of your diet.

The Final Say

Bathua dal recipe is one of the best and easiest winter recipes. Bathua is a fresh and tasty leafy vegetable which comes once a year and has a lot of health benefits because of its high nutrition content. There are many bathua dal recipes that you can prefer to include this beneficial vegetable in your diet.


1. Is bathua dal good for the liver?

The bathua leaves are ideal for the liver, gall bladder, and spleen. You may consume 10 ml of Bathua leaves juice to maintain your digestive system health. Chenopodium album is helpful and works effectively against the problem of kidney stones.

2. Is bathua dal good for diabetes?

Yes, bathua leaves, because of their higher nutritional content and high fibre content, are considered one of the best foods for diabetes control.It can also be consumed by preparing delicious bathua dal recipe.

3. Which micronutrients is bathua rich in?

Bathua is rich in calcium, potassium, magnesium, and vitamins A, C and B6. All these micronutrients make bathua incredibly nutritious and a winter diet essential.

4. Is bathua rich in protein?

Compared to all other green leafy vegetables, 100g of bathua leaves has about 4.2g of protein. This is higher than most vegetables, as spinach has 2.8g and the kale has 2.6g. Bathua dal recipe offers added protein of dal.

About ToneOp

ToneOp is a platform dedicated to improving and maintaining your good health through a comprehensive range of goal-oriented diet plans and recipes. It also intends to provide value-added content to our consumers.

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