Low Fat Spinach Daal

Savor the wholesome goodness of Low Fat Spinach Daal, a nourishing and flavorful dish that effortlessly combines nutrition with taste. Bursting with tender yellow split lentils, vibrant fresh spinach, and aromatic spices like cumin, coriander, and turmeric, this protein-packed recipe creates a symphony of flavors in every bite. The sautéed mixture of garlic, ginger, onions, and tomatoes adds depth, while a hint of lemon juice brightens the dish with a fresh, tangy finish. Ready in just 40 minutes, this low-fat, vegetarian-friendly recipe is perfect for weeknight dinners and pairs beautifully with steamed rice, quinoa, or whole wheat flatbread. Whether you’re pursuing a healthy lifestyle or simply craving comfort food, this Spinach Daal strikes the perfect balance between light and hearty.

Nutriscore Rating: 76/100

Prep Time:10 mins

Cook Time:30 mins

Total Time:40 mins

Servings: 4

Ingredients

• 1 cup yellow split lentils (moong dal)
• 3 cups fresh spinach
• 1 medium onion, finely chopped
• 1 medium tomato, finely chopped
• 3 cloves garlic cloves, minced
• 1 teaspoon ginger, minced
• 1 small green chili, finely chopped (optional)
• 0.5 teaspoon ground turmeric
• 0.5 teaspoon ground cumin
• 0.5 teaspoon ground coriander
• 0.5 teaspoon cumin seeds
• 1 small dry red chili (optional)
• 1 teaspoon olive oil
• 3 cups water
• 1 teaspoon salt
• 1 tablespoon lemon juice
• 2 tablespoons fresh cilantro, chopped (optional)

Directions

Step 1

Rinse the yellow split lentils thoroughly under cold water until the water runs clear.

Step 2

In a medium pot, combine the rinsed lentils with 3 cups of water and half the turmeric (0.25 teaspoon). Bring to a boil, then reduce to a simmer. Cook for about 20 minutes, skimming any foam, until the lentils are soft and creamy. Stir occasionally and adjust the water as needed to maintain a soupy consistency.

Step 3

While the lentils are cooking, heat 1 teaspoon of olive oil in a skillet over medium heat. Add cumin seeds and let them sizzle for a few seconds until aromatic.

Step 4

Add the dry red chili (if using), minced garlic, and ginger. Sauté for 30 seconds until fragrant.

Step 5

Add the chopped onion and cook for 4-5 minutes until soft and translucent.

Step 6

Stir in the chopped tomato, remaining turmeric, ground cumin, ground coriander, and green chili (if using). Cook for another 4-5 minutes, stirring occasionally, until the tomatoes break down and the mixture forms a thick paste.

Step 7

Add the fresh spinach to the skillet and cook for 2-3 minutes until wilted.

Step 8

Pour the cooked spinach-tomato mixture into the cooked lentils. Stir well to combine and simmer for an additional 5 minutes. Add salt to taste.

Step 9

Stir in the lemon juice and garnish with fresh cilantro, if desired.

Step 10

Serve the low-fat spinach daal hot with steamed rice, quinoa, or whole wheat flatbread. Enjoy!

Nutrition Facts

Serving size	(1307.8g)

Amount per serving	% Daily Value*
Calories	954.2

Total Fat 17.8g	0%
Saturated Fat 2.9g	0%
Polyunsaturated Fat 1.3g
Cholesterol 0mg	0%
Sodium 2500.4mg	0%
Total Carbohydrate 147.5g	0%
Dietary Fiber 24.0g	0%
Total Sugars 14.0g
Protein 55.2g	0%

Vitamin D 0IU	0%
Calcium 474.6mg	0%
Iron 20.1mg	0%
Potassium 3127.4mg	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: 16.5%

Protein: 22.7%

Carbs: 60.8%