Low Sodium Spinach Dhal

Packed with nourishing ingredients and vibrant spices, this Low Sodium Spinach Dhal is a heart-healthy twist on a classic Indian comfort food. Combining tender split yellow lentils with a medley of garlic, ginger, turmeric, and ground cumin, this recipe delivers bold, aromatic flavors without relying on salt. Fresh spinach leaves add a nutrient boost, while a squeeze of lemon juice provides a tangy finish that perfectly brightens each bite. With just 15 minutes of prep time and easy-to-follow steps, this wholesome dish is ideal for busy weeknights. Serve it alongside brown rice, quinoa, or warm flatbread for a satisfying, plant-based meal that’s low in sodium but high in taste. Whether you're watching your salt intake or simply craving a cozy bowl of comfort, this spinach dhal is sure to become a household favorite!

Nutriscore Rating: 80/100

Prep Time:15 mins

Cook Time:30 mins

Total Time:45 mins

Servings: 4

Ingredients

• 1 cup Split yellow lentils (moong dal or toor dal)
• 3 cups Water
• 4 cups Fresh spinach leaves
• 1 medium Onion, finely chopped
• 1 medium Tomato, finely chopped
• 3 cloves Garlic cloves, minced
• 1 tablespoon Fresh ginger, minced
• 0.5 teaspoon Turmeric powder
• 1 teaspoon Ground cumin
• 1 teaspoon Ground coriander
• 0.5 teaspoon Ground black pepper
• 0.25 teaspoon Red chili powder (optional)
• 2 tablespoons Fresh cilantro, chopped
• 1 tablespoon Olive oil or coconut oil
• 1 tablespoon Lemon juice

Directions

Step 1

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

Step 2

In a large pot or saucepan, combine the rinsed lentils 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 cooked and tender. Skim off any foam that rises to the top during cooking, if necessary.

Step 3

While the lentils are cooking, heat the oil in a separate pan over medium heat. Add the chopped onion and sauté until translucent, about 3-4 minutes.

Step 4

Stir in the minced garlic and ginger, and cook for another 1-2 minutes until fragrant.

Step 5

Add the turmeric, cumin, coriander, black pepper, and optional red chili powder. Stir the spices into the onion mixture and cook for 1 minute to unlock their flavors.

Step 6

Add the chopped tomato and cook for 3-4 minutes, until the tomato softens and reaches a sauce-like consistency.

Step 7

Once the lentils are cooked, add the onion-tomato-spice mixture to the pot of lentils. Stir well to combine.

Step 8

Add the chopped spinach leaves to the pot and cook for 3-5 minutes, or until the spinach wilts and blends into the dhal.

Step 9

Taste and adjust the seasoning with more black pepper or chili powder if desired, keeping in mind this is a low-sodium dish.

Step 10

Remove the pot from heat and stir in the lemon juice for a bright, tangy flavor.

Step 11

Garnish with fresh cilantro and serve warm with brown rice, quinoa, or flatbread for a complete meal.

Nutrition Facts

Serving size	(1286.8g)

Amount per serving	% Daily Value*
Calories	945.0

Total Fat 17.7g	0%
Saturated Fat 2.6g	0%
Polyunsaturated Fat 0.0g
Cholesterol 0mg	0%
Sodium 135.3mg	0%
Total Carbohydrate 153.6g	0%
Dietary Fiber 23.7g	0%
Total Sugars 12.9g
Protein 54.5g	0%

Vitamin D 0IU	0%
Calcium 334.9mg	0%
Iron 19.4mg	0%
Potassium 3575.3mg	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: 16.1%

Protein: 22.0%

Carbs: 62.0%