High Protein Spinach with Dhal

Packed with plant-based power, this High Protein Spinach with Dhal is a nourishing, flavor-packed Indian-inspired dish that’s as healthy as it is delicious. Combining tender split yellow lentils (moong dal or toor dal) with vibrant chopped spinach, this recipe creates a hearty, protein-rich meal brimming with essential nutrients. Aromatic cumin seeds, turmeric, coriander, and a touch of chili powder infuse the dish with warming spices, while sautéed garlic, ginger, and tomato add layers of depth and freshness. Finished with a sprinkle of cilantro, this quick-cooking, 40-minute recipe is perfect served over steamed rice, fluffy quinoa, or warm flatbread. Whether you’re seeking a vegetarian main or a wholesome side, this dish delivers delicious comfort without compromise.

Nutriscore Rating: 74/100

Prep Time:10 mins

Cook Time:30 mins

Total Time:40 mins

Servings: 4

Ingredients

• 1 cup Split yellow lentils (moong dal or toor dal)
• 4 cups Fresh spinach leaves, chopped
• 3 cups Water
• 2 tablespoons Coconut oil (or other neutral oil)
• 1 medium Onion, finely chopped
• 3 cloves Garlic, minced
• 1 teaspoon Ginger, grated
• 0.5 teaspoon Turmeric powder
• 1 teaspoon Cumin seeds
• 1 teaspoon Coriander powder
• 0.5 teaspoon Red chili powder (adjust to taste)
• 1 medium Tomato, chopped
• 1 teaspoon Salt
• 2 tablespoons Cilantro, chopped (optional, for garnish)

Directions

Step 1

Rinse the lentils (dhal) thoroughly under running water until the water runs clear.

Step 2

In a medium-sized pot, combine the lentils with 3 cups of water and a pinch of salt. Bring to a boil over medium heat. Once boiling, reduce the heat to low, cover, and simmer for 20-25 minutes or until the lentils are soft and fully cooked.

Step 3

While the lentils cook, heat the coconut oil in a large skillet or pan over medium heat.

Step 4

Add cumin seeds to the oil and let them sizzle for 30 seconds until aromatic.

Step 5

Add the chopped onion to the skillet and sauté for 4-5 minutes until translucent.

Step 6

Stir in the minced garlic, grated ginger, turmeric powder, coriander powder, and red chili powder. Cook for 1-2 minutes, stirring frequently, to toast the spices.

Step 7

Add the chopped tomato to the skillet and cook for another 3-4 minutes, allowing it to soften and blend with the spices.

Step 8

Add the chopped spinach to the skillet and sauté for 3-4 minutes until wilted.

Step 9

Once the lentils are cooked, add them to the skillet with the spinach mixture. Stir well to combine.

Step 10

Season the dish with salt, adjusting to taste, and let it simmer for 5 minutes to allow the flavors to meld.

Step 11

Garnish with freshly chopped cilantro if desired. Serve hot with steamed rice, quinoa, or flatbread.

Nutrition Facts

Serving size	(1447.0g)

Amount per serving	% Daily Value*
Calories	1090.8

Total Fat 32.1g	0%
Saturated Fat 23.9g	0%
Polyunsaturated Fat 0g
Cholesterol 0mg	0%
Sodium 2626.7mg	0%
Total Carbohydrate 157.2g	0%
Dietary Fiber 27.1g	0%
Total Sugars 13.1g
Protein 59.2g	0%

Vitamin D 0IU	0%
Calcium 495.5mg	0%
Iron 23.8mg	0%
Potassium 4445.5mg	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: 25.0%

Protein: 20.5%

Carbs: 54.5%