Dal with Spinach and Yoghurt

Elevate your weeknight meals with this vibrant and nutrient-packed Dal with Spinach and Yoghurt! Featuring creamy split red lentils simmered to perfection, this comforting dish is infused with warming spices like turmeric, cumin, and coriander. Fresh spinach adds a burst of color and nutrition, while a dollop of tangy yoghurt creates a lusciously smooth finish. Aromatic mustard seeds, curry leaves, and a hint of green chili (optional) lend authentic Indian flavors, making each bite irresistible. Perfectly versatile, this dal pairs beautifully with steamed rice, naan, or freshly baked flatbreads. Ready in just 45 minutes, this wholesome, vegetarian recipe is a delightful way to enjoy the goodness of lentils and leafy greens without compromising on flavor.

Nutriscore Rating: 74/100

Prep Time:15 mins

Cook Time:30 mins

Total Time:45 mins

Servings: 4

Ingredients

• 1 cup split red lentils (masoor dal)
• 4 cups water
• 3 cups fresh spinach, finely chopped
• 1 cup plain yoghurt
• 1 medium onion, finely diced
• 1 medium tomato, finely chopped
• 1 teaspoon ginger, grated
• 2 cloves garlic, minced
• 1 green chili, finely chopped (optional)
• 0.5 teaspoon turmeric powder
• 1 teaspoon ground cumin
• 1 teaspoon ground coriander
• 0.25 teaspoon red chili powder
• 0.5 teaspoon mustard seeds
• 0.5 teaspoon cumin seeds
• 8 leaves curry leaves (optional)
• 2 tablespoons vegetable oil or ghee
• 1 teaspoon salt
• 2 tablespoons fresh cilantro, finely chopped (for garnish)
• 1 tablespoon lemon juice

Directions

Step 1

Rinse the lentils thoroughly under running water until the water runs clear. Set aside.

Step 2

In a large pot, combine the lentils, water, turmeric powder, and salt. Bring to a boil, then reduce the heat to low and simmer for 15-20 minutes, or until the lentils are soft and fully cooked. Skim off any foam that rises to the surface.

Step 3

While the lentils are cooking, heat the vegetable oil or ghee in a pan over medium heat. Add the mustard seeds and cumin seeds, and let them sizzle until aromatic and they begin to pop, about 30 seconds.

Step 4

Add the curry leaves (if using), finely diced onion, and green chili. Sauté for 3-4 minutes until the onion becomes translucent.

Step 5

Stir in the garlic and ginger, and cook for another minute until fragrant. Add the chopped tomato and cook for 5 minutes, stirring occasionally, until the tomato softens and blends into the mixture.

Step 6

Add the ground cumin, ground coriander, and red chili powder to the pan. Stir well to combine and cook for another minute to toast the spices.

Step 7

Once the lentils are cooked, stir the spinach into the pot of lentils. Simmer for 3-4 minutes until the spinach is wilted and fully incorporated.

Step 8

Pour the spiced onion-tomato mixture into the pot with the lentils and spinach. Stir well to combine and simmer for 5 more minutes to allow the flavors to meld.

Step 9

Remove the pot from the heat. Stir in the yoghurt and lemon juice. Taste and adjust the seasoning if needed.

Step 10

Garnish with chopped cilantro and serve hot with steamed rice or flatbreads.

Nutrition Facts

Serving size	(1903.8g)

Amount per serving	% Daily Value*
Calories	1272.0

Total Fat 40.5g	0%
Saturated Fat 9.5g	0%
Polyunsaturated Fat 0.0g
Cholesterol 31.0mg	0%
Sodium 2738.5mg	0%
Total Carbohydrate 169.2g	0%
Dietary Fiber 31.7g	0%
Total Sugars 25.5g
Protein 70.3g	0%

Vitamin D 0IU	0%
Calcium 790.3mg	0%
Iron 24.8mg	0%
Potassium 3429.6mg	0%

*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

Source of Calories

Fat: 27.6%

Protein: 21.3%

Carbs: 51.2%