Low Sodium Spinach Dal

Savor the comforting flavors of this Low Sodium Spinach Dal, a wholesome and heart-healthy Indian-inspired dish perfect for a nourishing meal. This recipe combines protein-packed yellow lentils, vibrant fresh spinach, and aromatic spices like cumin, coriander, turmeric, and a hint of ginger and garlic for a zesty yet balanced flavor profile. What makes this dal truly special is its low sodium content, relying on the natural brightness of lime juice and a harmonious blend of spices to elevate the taste without added salt. Ready in just 40 minutes, this easy one-pot meal is ideal for busy weeknights and pairs beautifully with steamed rice, quinoa, or whole-wheat flatbread. Garnish with a sprinkle of fresh cilantro for a pop of color and extra freshness!

Nutriscore Rating: 81/100

Prep Time:10 mins

Cook Time:30 mins

Total Time:40 mins

Servings: 4

Ingredients

• 1 cup Yellow lentils (toor dal)
• 2 cups Fresh spinach, chopped
• 1 medium Onion, finely chopped
• 1 medium Tomato, finely chopped
• 3 cloves Garlic, minced
• 1 teaspoon Ginger, minced
• 0.5 teaspoon Turmeric powder
• 0.5 teaspoon Ground cumin
• 0.5 teaspoon Ground coriander
• 0.25 teaspoon Chili powder (optional)
• 1 tablespoon Coconut oil (or any neutral oil)
• 2 tablespoons Fresh cilantro, chopped (optional for garnish)
• 3 cups Water
• 1 tablespoon Fresh lime or lemon juice

Directions

Step 1

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

Step 2

Heat the tablespoon of coconut oil in a medium-sized pot over medium heat.

Step 3

Add the chopped onion and sauté for 3-4 minutes until soft and translucent.

Step 4

Stir in the minced garlic and ginger, cooking for another minute until fragrant.

Step 5

Add the chopped tomato, turmeric, cumin, coriander, and chili powder (if using). Stir everything together and cook for 2 minutes until the tomato softens.

Step 6

Add the rinsed lentils and 3 cups of water to the pot. Bring the mixture to a boil, then lower the heat to a simmer.

Step 7

Cover the pot and cook the lentils for about 20 minutes, stirring occasionally, until they are soft and fully cooked.

Step 8

Add the chopped spinach to the pot and stir. Let it cook for another 5 minutes until the spinach wilts and is fully incorporated.

Step 9

Turn off the heat and stir in the fresh lime or lemon juice to brighten the flavors.

Step 10

Taste the dal and adjust seasoning if needed, keeping it low-sodium by avoiding added salt (rely on the spices and lime for flavor).

Step 11

Garnish with chopped cilantro if desired, and serve the spinach dal hot with steamed rice, quinoa, or whole-wheat flatbread.

Nutrition Facts

Serving size	(1318.6g)

Amount per serving	% Daily Value*
Calories	930.7

Total Fat 18.0g	0%
Saturated Fat 12.2g	0%
Polyunsaturated Fat 0g
Cholesterol 0mg	0%
Sodium 163.3mg	0%
Total Carbohydrate 152.6g	0%
Dietary Fiber 37.6g	0%
Total Sugars 12.9g
Protein 51.2g	0%

Vitamin D 0IU	0%
Calcium 403.3mg	0%
Iron 13.3mg	0%
Potassium 4050.1mg	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: 16.6%

Protein: 21.0%

Carbs: 62.5%