Spinach and Potato Dhal

Warm, comforting, and bursting with bold spices, this Spinach and Potato Dhal is a wholesome one-pot recipe perfect for weeknight dinners or meal prep. Made with protein-rich red lentils, tender potato chunks, and vibrant fresh spinach, this hearty dish is infused with layers of flavor from cumin, turmeric, coriander, and a hint of garam masala. The recipe is brought to life with aromatic onions, garlic, and ginger, with a squeeze of fresh lemon juice to brighten the dish. It’s naturally vegan, gluten-free, and pairs beautifully with steamed rice or warm flatbreads like naan or roti. Ready in under an hour, this easily customizable dhal is a nourishing, plant-based meal that’s full of texture, color, and taste—an ideal choice for lovers of Indian-inspired cuisine.

Nutriscore Rating: 75/100

Prep Time:15 mins

Cook Time:40 mins

Total Time:55 mins

Servings: 4

Ingredients

• 200 grams red lentils
• 1 liter water
• 2 medium potatoes
• 150 grams fresh spinach
• 1 medium onion
• 2 cloves garlic cloves
• 1 inch piece ginger
• 2 medium tomatoes
• 2 tablespoons vegetable oil
• 1 teaspoon ground cumin
• 1 teaspoon ground turmeric
• 1 teaspoon ground coriander
• 0.5 teaspoon chili powder
• 1 teaspoon garam masala
• 1 teaspoon salt
• 2 tablespoons fresh cilantro (optional)
• 1 tablespoon lemon juice

Directions

Step 1

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

Step 2

Peel and dice the potatoes into bite-sized pieces. Chop the onion, mince the garlic, and grate the ginger. Dice the tomatoes and roughly chop the spinach.

Step 3

In a large pot, heat the vegetable oil over medium heat. Add the chopped onion and sauté for 3-4 minutes until softened and translucent.

Step 4

Add the minced garlic and grated ginger to the pot, stirring for 1 minute until fragrant.

Step 5

Stir in the ground cumin, turmeric, coriander, and chili powder. Cook for 30 seconds to allow the spices to bloom.

Step 6

Add the diced tomatoes to the pot and cook for 5 minutes, stirring occasionally, until they break down and form a sauce.

Step 7

Stir in the rinsed lentils and diced potatoes. Pour in the water and add the salt. Bring to a boil, then reduce the heat to low and simmer uncovered for 25-30 minutes, stirring occasionally.

Step 8

Check the potatoes and lentils for doneness. The potatoes should be tender, and the lentils should be soft and slightly creamy.

Step 9

Stir in the chopped spinach and allow it to wilt, which will take about 2-3 minutes.

Step 10

Sprinkle in the garam masala and stir well. Adjust seasoning with additional salt if needed.

Step 11

Finish the dhal with a tablespoon of lemon juice for brightness. Optional: Garnish with fresh cilantro leaves.

Step 12

Serve hot with steamed rice or flatbreads like naan or roti.

Nutrition Facts

Serving size	(2240.4g)

Amount per serving	% Daily Value*
Calories	1039.7

Total Fat 30.1g	0%
Saturated Fat 4.4g	0%
Polyunsaturated Fat 17.0g
Cholesterol 0mg	0%
Sodium 2595.2mg	0%
Total Carbohydrate 166.8g	0%
Dietary Fiber 36.8g	0%
Total Sugars 22.6g
Protein 37.6g	0%

Vitamin D 0IU	0%
Calcium 425.1mg	0%
Iron 22.0mg	0%
Potassium 3936.9mg	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: 24.9%

Protein: 13.8%

Carbs: 61.3%