Low Sodium Spinach with Dhal

Delight in the wholesome goodness of Low Sodium Spinach with Dhal, a nutrient-rich dish that combines tender moong dal (yellow lentils) with vibrant fresh spinach, aromatic spices, and a touch of zesty lemon juice. Perfect for heart-healthy diets, this low-sodium recipe prioritizes natural flavors by relying on fragrant cumin seeds, ground coriander, and fresh garlic and ginger to bring depth to the dish without added salt. Finished with a pop of fresh cilantro, it’s an easy one-pot meal that’s both comforting and light. Ready in just 45 minutes, this spinach and lentil curry pairs beautifully with steamed rice, quinoa, or warm flatbread, making it an ideal option for a quick yet satisfying weeknight dinner.

Nutriscore Rating: 80/100

Prep Time:15 mins

Cook Time:30 mins

Total Time:45 mins

Servings: 4

Ingredients

• 1 cup Moong dal (yellow lentils)
• 4 cups Fresh spinach
• 3 cups Water
• 1 small Onion (finely chopped)
• 2 cloves Garlic cloves (minced)
• 1 teaspoon Ginger (grated or finely minced)
• 1 medium Tomato (finely chopped)
• 0.5 teaspoon Turmeric powder
• 1 teaspoon Cumin seeds
• 1 teaspoon Ground coriander
• 0.5 teaspoon Black pepper
• 1 tablespoon Olive oil
• 2 tablespoons Fresh cilantro (chopped)
• 1 tablespoon Lemon juice

Directions

Step 1

Rinse the moong dal thoroughly under cold water until the water runs clear, then soak it in water for 10 minutes. Drain and set aside.

Step 2

In a medium pot, combine the moong dal and 3 cups of water. Bring to a boil, then reduce heat to low and simmer for 15-20 minutes, or until the lentils are soft and fully cooked. Skim off any foam that appears during cooking. Once done, set aside.

Step 3

Heat the olive oil in a large pan over medium heat. Add the cumin seeds and let them sizzle for 30 seconds until fragrant.

Step 4

Add the chopped onion and sauté until golden and translucent, about 3-4 minutes.

Step 5

Stir in the minced garlic and grated ginger, cooking for another 1 minute to release their aroma.

Step 6

Add the chopped tomato, turmeric powder, ground coriander, and black pepper. Cook for 5-7 minutes, stirring occasionally, until the tomatoes soften and break down into a thick mixture.

Step 7

Add the fresh spinach in batches, stirring gently to wilt the leaves. Continue until all the spinach has been added and is tender, about 3-4 minutes.

Step 8

Pour the cooked moong dal into the spinach mixture. Mix well and simmer for another 5 minutes to allow the flavors to meld. If the dhal appears too thick, you can add a splash of water to reach your desired consistency.

Step 9

Remove from heat and stir in the lemon juice for a fresh, tangy finish.

Step 10

Garnish with freshly chopped cilantro before serving. Pair it with steamed rice, quinoa, or flatbread for a wholesome meal.

Nutrition Facts

Serving size	(1283.9g)

Amount per serving	% Daily Value*
Calories	939.3

Total Fat 17.9g	0%
Saturated Fat 2.9g	0%
Polyunsaturated Fat 1.3g
Cholesterol 0mg	0%
Sodium 162.3mg	0%
Total Carbohydrate 143.6g	0%
Dietary Fiber 24.1g	0%
Total Sugars 12.8g
Protein 55.3g	0%

Vitamin D 0IU	0%
Calcium 355.5mg	0%
Iron 17.0mg	0%
Potassium 3059.8mg	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: 16.8%

Protein: 23.1%

Carbs: 60.0%