Low Sodium Spinach Daal

Delight in the wholesome goodness of Low Sodium Spinach Daal, a heart-healthy, flavor-packed dish that’s perfect for a nourishing meal. This recipe combines tender yellow lentils with a vibrant mix of fresh spinach, aromatic spices like cumin and turmeric, and a hint of zesty lemon juice, all without the need for added salt. The result is a comforting, protein-rich dish that’s brimming with earthy, spiced flavor while being mindful of sodium levels. Ready in just 45 minutes, this vegetarian delight is ideal served over steamed rice or with warm flatbread for a complete, satisfying meal. Perfect for health-conscious eaters, this dish is rich in fiber, iron, and plant-based protein, making it a must-try for anyone seeking delicious and nutritious comfort food.

Nutriscore Rating: 80/100

Prep Time:15 mins

Cook Time:30 mins

Total Time:45 mins

Servings: 4

Ingredients

• 1 cup Yellow lentils (moong or toor daal)
• 2 cups Fresh spinach
• 3 cups Water
• 1 small (finely chopped) Onion
• 1 medium (diced) Tomato
• 3 cloves (minced) Garlic
• 1 teaspoon (grated) Ginger
• 0.5 teaspoon Turmeric powder
• 1 teaspoon Cumin seeds
• 1 teaspoon Ground coriander
• 0.25 teaspoon Red chili powder (optional)
• 2 tablespoons (chopped for garnish) Fresh cilantro leaves
• 1 tablespoon Olive oil
• 1 tablespoon Lemon juice

Directions

Step 1

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

Step 2

In a medium saucepan, bring 3 cups of water to a boil. Add the rinsed lentils and turmeric powder. Reduce the heat to low, cover, and simmer for 20-25 minutes, or until the lentils are soft and fully cooked. Stir occasionally to prevent sticking.

Step 3

While the lentils are cooking, heat the olive oil in a large skillet or pan over medium heat. Add the cumin seeds and allow them to crackle for 30 seconds.

Step 4

Add the chopped onion, minced garlic, and grated ginger to the pan. Sauté for 3-4 minutes until the onions are soft and translucent.

Step 5

Stir in the diced tomato, ground coriander, and red chili powder (if using). Cook for another 5 minutes, stirring occasionally, until the tomatoes have softened and the mixture becomes slightly saucy.

Step 6

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

Step 7

Once the lentils are cooked, add them to the skillet with the spinach-tomato mixture. Stir everything together and let it simmer for 5 minutes to blend the flavors.

Step 8

Remove the skillet from heat and stir in the lemon juice. Adjust spices as needed, but avoid adding salt to keep the dish low-sodium.

Step 9

Garnish with fresh cilantro leaves before serving. Serve hot with steamed rice or flatbread.

Nutrition Facts

Serving size	(1290.1g)

Amount per serving	% Daily Value*
Calories	987.2

Total Fat 18.4g	0%
Saturated Fat 2.8g	0%
Polyunsaturated Fat 1.4g
Cholesterol 0mg	0%
Sodium 1291.2mg	0%
Total Carbohydrate 158.6g	0%
Dietary Fiber 36.5g	0%
Total Sugars 20.0g
Protein 56.2g	0%

Vitamin D 0IU	0%
Calcium 377.6mg	0%
Iron 19.8mg	0%
Potassium 3117.6mg	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: 16.2%

Protein: 21.9%

Carbs: 61.9%