Spinach Daal

Indulge in the comforting flavors of Spinach Daal, a nutritious and flavorful Indian lentil dish perfect for weeknight dinners or a wholesome vegetarian meal. This recipe combines protein-rich yellow split pigeon peas (toor dal) with tender, fresh spinach, creating a hearty yet light dish packed with vitamins and minerals. Aromatic spices like cumin, mustard seeds, and asafoetida are tempered in rich ghee, infusing the daal with warm, earthy flavors, while a splash of lemon juice adds a bright, tangy finish. Quick-cooking and versatile, this one-pot wonder pairs beautifully with steamed basmati rice or soft Indian bread like naan or roti. Whether you’re seeking vegan-friendly comfort food or an authentic addition to your Indian recipe repertoire, this Spinach Daal offers a satisfying balance of taste, health, and simplicity.

Nutriscore Rating: 70/100

Prep Time:20 mins

Cook Time:40 mins

Total Time:60 mins

Servings: 4

Ingredients

• 1 cup Yellow Split Pigeon Peas (Toor Dal)
• 3 cups Water
• 2 cups Fresh Spinach
• 1 medium Onion
• 1 medium Tomato
• 1 inch piece Ginger
• 3 cloves Garlic Cloves
• 2 pieces Green Chilies
• 0.5 teaspoon Turmeric Powder
• 0.5 teaspoon Red Chili Powder
• 1 teaspoon Coriander Powder
• 1.5 teaspoons Salt
• 2 tablespoons Ghee (Clarified Butter)
• 1 teaspoon Cumin Seeds
• 0.5 teaspoon Black Mustard Seeds
• 0.25 teaspoon Asafoetida
• 8 leaves Curry Leaves
• 1 tablespoon Lemon Juice
• 2 tablespoons Cilantro (fresh coriander)

Directions

Step 1

Rinse the toor dal under running water until the water runs clear. Soak the dal in enough water for about 15-20 minutes.

Step 2

Drain the soaked dal and place it in a pressure cooker. Add 3 cups of water, turmeric powder, and half a teaspoon of salt. Cook for 3-4 whistles or until the dal is thoroughly cooked and soft.

Step 3

While the dal is cooking, finely chop the onion, tomato, and spinach. Mince the ginger and garlic, and slice the green chilies.

Step 4

Once the dal is cooked, gently mash it with a ladle for a smooth consistency. Set aside.

Step 5

In a large pan, heat the ghee over medium heat. Add cumin seeds and mustard seeds. Once they start to splutter, add the asafoetida and curry leaves.

Step 6

Add the chopped onion and sauté until it turns golden brown.

Step 7

Add the minced ginger, garlic, and green chilies. Sauté for another minute until the raw smell disappears.

Step 8

Add the chopped tomato, red chili powder, and coriander powder. Cook until the tomatoes become soft and pulpy.

Step 9

Stir in the chopped spinach and cook for 2-3 minutes or until the spinach wilts.

Step 10

Pour the cooked dal into the pan with the onion-tomato-spinach mixture. Add more salt if needed. Simmer for 5-10 minutes until everything is well combined and the flavors meld together.

Step 11

Finally, add lemon juice to the daal and stir well. Garnish with chopped cilantro.

Step 12

Serve hot with steamed rice or Indian bread like roti or naan.

Nutrition Facts

Serving size	(1371.6g)

Amount per serving	% Daily Value*
Calories	1146.4

Total Fat 33.9g	0%
Saturated Fat 18.5g	0%
Polyunsaturated Fat 0.1g
Cholesterol 72.7mg	0%
Sodium 4835.2mg	0%
Total Carbohydrate 168.9g	0%
Dietary Fiber 38.4g	0%
Total Sugars 24.2g
Protein 51.7g	0%

Vitamin D 0IU	0%
Calcium 357.0mg	0%
Iron 16.6mg	0%
Potassium 3629.0mg	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: 25.7%

Protein: 17.4%

Carbs: 56.9%