Low Fat Spinach Dal

Vibrant, nutritious, and incredibly satisfying, this Low Fat Spinach Dal is a wholesome take on a classic Indian comfort food. Packed with protein-rich red lentils and nutrient-loaded fresh spinach, this heart-healthy dish is delicately seasoned with turmeric, cumin, and mustard seeds for a burst of flavor without excess oil. Aromatic garlic, ginger, and a touch of chili add depth, while tomatoes provide a subtle tanginess that ties it all together. Ready in just 35 minutes, it’s perfect for busy weeknights and can be served over steamed rice, paired with soft roti, or even enjoyed as a warming soup. Whether you're seeking a low-fat vegetarian recipe or simply a nourishing, flavorful meal, this easy Spinach Dal is sure to become a staple in your kitchen.

Nutriscore Rating: 76/100

Prep Time:10 mins

Cook Time:25 mins

Total Time:35 mins

Servings: 4

Ingredients

• 1 cup Red lentils (masoor dal)
• 2 cups Fresh spinach
• 0.5 teaspoon Turmeric powder
• 0.5 teaspoon Cumin seeds
• 0.5 teaspoon Mustard seeds
• 2 Garlic cloves, minced
• 1 teaspoon Ginger, minced
• 1 medium Onion, finely chopped
• 1 medium Tomato, finely chopped
• 1 Green chili (optional), finely chopped
• 1 teaspoon Vegetable oil
• 0.5 teaspoon Salt
• 3 cups Water
• 2 tablespoons Fresh cilantro, chopped (optional)

Directions

Step 1

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

Step 2

In a medium pot, combine the rinsed lentils, turmeric powder, and 3 cups of water. Bring to a boil over medium-high heat, then reduce the heat to low and simmer for 15-20 minutes, or until the lentils are soft and mushy. Stir occasionally and skim off any foam that forms on the surface.

Step 3

While the lentils are cooking, heat 1 teaspoon of vegetable oil in a non-stick skillet or small pan over medium heat.

Step 4

Add the mustard seeds and cumin seeds to the heated oil. Allow them to sizzle and pop for about 30 seconds.

Step 5

Add the minced garlic, ginger, and chopped onion. Sauté for 2-3 minutes, until the onion becomes soft and translucent.

Step 6

Add the chopped tomato and green chili (if using), and cook for an additional 3-4 minutes, stirring occasionally, until the tomato breaks down.

Step 7

Once the lentils are cooked, add the sautéed mixture to the pot and stir well to combine.

Step 8

Stir in the fresh spinach and let it cook for 2-3 minutes, or until the spinach wilts.

Step 9

Season the dal with salt and mix well. Adjust the consistency by adding a little more water if needed, and simmer for another 2 minutes.

Step 10

Garnish with chopped fresh cilantro if desired, and serve hot with steamed rice, roti, or as a soup on its own.

Nutrition Facts

Serving size	(1249.9g)

Amount per serving	% Daily Value*
Calories	385.2

Total Fat 6.6g	0%
Saturated Fat 0.9g	0%
Polyunsaturated Fat 2.8g
Cholesterol 0mg	0%
Sodium 1268.1mg	0%
Total Carbohydrate 63.3g	0%
Dietary Fiber 21.8g	0%
Total Sugars 12.5g
Protein 23.2g	0%

Vitamin D 0IU	0%
Calcium 213.1mg	0%
Iron 11.1mg	0%
Potassium 1344.5mg	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: 14.7%

Protein: 22.9%

Carbs: 62.5%