Low Fat Spinach Dhal

Packed with vibrant flavors and wholesome ingredients, this Low Fat Spinach Dhal is a heart-healthy twist on a classic comfort food. Featuring protein-rich red lentils, fresh spinach, and aromatic spices like cumin, coriander, and turmeric, this dish offers a nourishing meal that's both filling and low in fat. A splash of lemon juice adds brightness, while a garnish of fresh cilantro ties everything together beautifully. Perfectly spiced and easy to prepare in under 40 minutes, this dhal is a versatile option—enjoy it as a standalone bowl, pair it with fluffy rice, or scoop it up with warm flatbread. Ideal for a gluten-free, vegetarian, or weight-conscious lifestyle, this one-pot recipe is a must-try for anyone seeking a delicious, nutrient-packed meal.

Nutriscore Rating: 79/100

Prep Time:15 mins

Cook Time:25 mins

Total Time:40 mins

Servings: 4

Ingredients

• 1 cup Red lentils (masoor dal)
• 3 cups Spinach leaves (fresh, chopped)
• 1 piece Onion (medium, finely chopped)
• 2 pieces Tomatoes (medium, finely chopped)
• 3 pieces Garlic cloves (minced)
• 1 teaspoon Ginger (freshly grated)
• 1 teaspoon Ground turmeric
• 1 teaspoon Ground cumin
• 1 teaspoon Ground coriander
• 1 teaspoon Cumin seeds
• 1 piece Dried red chili (optional, whole or crushed)
• 4 cups Vegetable stock (or water)
• 1 teaspoon Salt
• 0.25 teaspoon Black pepper
• 2 tablespoons Fresh cilantro (chopped, for garnish)
• 1 tablespoon Lemon juice (freshly squeezed)
• 3 sprays Spray oil (low-fat cooking spray)

Directions

Step 1

Rinse the red lentils thoroughly in cold water until the water runs clear. Set them aside to drain.

Step 2

Heat a nonstick saucepan over medium heat and lightly coat the surface with 3 sprays of low-fat cooking spray.

Step 3

Once the pan is hot, add the cumin seeds and sauté for 30 seconds until they crackle and release their aroma.

Step 4

Add the chopped onion, garlic, and ginger. Sauté for 3-4 minutes, stirring frequently, until the onions are soft and translucent.

Step 5

Mix in the turmeric, ground cumin, ground coriander, and optional dried red chili. Cook for 1 minute to toast the spices.

Step 6

Stir in the chopped tomatoes and cook for 3-4 minutes until the tomatoes start breaking down into a sauce.

Step 7

Add the rinsed lentils, vegetable stock (or water), salt, and black pepper. Bring the mixture to a boil, then reduce the heat to low and let it simmer uncovered for 15 minutes, stirring occasionally.

Step 8

Add the chopped spinach to the saucepan and mix well. Simmer for an additional 5-7 minutes, or until the lentils are tender and the spinach is wilted.

Step 9

Taste and adjust the seasoning with more salt or pepper if needed.

Step 10

Turn off the heat and stir in the lemon juice for a bright, fresh flavor.

Step 11

Garnish with freshly chopped cilantro and serve warm with steamed rice, flatbread, or as is.

Nutrition Facts

Serving size	(1741.3g)

Amount per serving	% Daily Value*
Calories	468.3

Total Fat 4.6g	0%
Saturated Fat 0.5g	0%
Polyunsaturated Fat g
Cholesterol 0mg	0%
Sodium 5979.3mg	0%
Total Carbohydrate 86.9g	0%
Dietary Fiber 28.8g	0%
Total Sugars 20.9g
Protein 31.1g	0%

Vitamin D 0IU	0%
Calcium 390.5mg	0%
Iron 19.2mg	0%
Potassium 3127.0mg	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: 8.1%

Protein: 24.2%

Carbs: 67.7%