Description
Spinach Lentil Dal is a comforting and nutritious Indian dish made with red lentils and fresh spinach simmered in aromatic spices. It’s a protein-packed vegan meal perfect with rice or flatbread.
Ingredients
Units
Scale
- 1 cup red lentils (masoor dal), rinsed
- 4 cups water
- 2 cups fresh spinach, chopped
- 1 medium onion, finely chopped
- 2 tomatoes, chopped
- 2 cloves garlic, minced
- 1 inch ginger, grated
- 1 green chili, chopped (optional)
- 1/2 tsp turmeric powder
- 1 tsp cumin seeds
- 1 tsp mustard seeds
- 1/2 tsp garam masala
- 1/2 tsp ground coriander
- Salt to taste
- 2 tbsp oil or ghee
- Fresh cilantro for garnish (optional)
Instructions
- In a pot, combine rinsed lentils, water, turmeric, and salt. Bring to a boil, then reduce heat and simmer for 20–25 minutes until lentils are soft.
- In a separate pan, heat oil or ghee. Add cumin and mustard seeds, and let them splutter.
- Add chopped onions, ginger, garlic, and green chili. Sauté until onions are golden brown.
- Add chopped tomatoes, ground coriander, and garam masala. Cook until tomatoes are soft and the oil begins to separate.
- Stir in the chopped spinach and cook for 3–4 minutes until wilted.
- Add the spinach mixture to the cooked lentils and stir well. Simmer for another 5 minutes to blend flavors.
- Garnish with fresh cilantro if desired and serve hot with rice or flatbread.
Notes
- You can use frozen spinach if fresh is not available.
- Adjust water to achieve desired dal consistency.
- For extra flavor, add a squeeze of lemon juice before serving.
Nutrition
- Serving Size: 1 cup
- Calories: 210
- Sugar: 4g
- Sodium: 300mg
- Fat: 7g
- Saturated Fat: 1g
- Unsaturated Fat: 6g
- Trans Fat: 0g
- Carbohydrates: 28g
- Fiber: 8g
- Protein: 11g
- Cholesterol: 0mg