Spinach Dal

Discover the comforting warmth of Spinach Dal, a wholesome, protein-packed Indian lentil dish that brings together tender yellow split pigeon peas (toor dal) and nutrient-rich spinach leaves in a beautifully spiced, ghee-infused curry. This vibrant recipe blends aromatic spices like cumin, mustard seeds, and garam masala with a luscious tomato-onion base, creating a perfectly balanced medley of earthy, tangy, and savory flavors. Ready in under an hour, Spinach Dal is an excellent option for a healthy weeknight meal, best served piping hot with steamed rice or soft rotis. Whether you're a fan of traditional Indian cuisine or simply looking for a nutritious, vegetarian delight, this dish is a versatile and satisfying addition to your table.

Nutriscore Rating: 74/100

Prep Time:15 mins

Cook Time:40 mins

Total Time:55 mins

Servings: 4

Ingredients

• 1 cup yellow split pigeon peas (toor dal)
• 4 cups water
• 0.5 teaspoon turmeric powder
• 1 teaspoon salt
• 2 cups spinach leaves, chopped
• 2 tablespoons ghee
• 1 teaspoon cumin seeds
• 0.5 teaspoon mustard seeds
• 0.25 teaspoon asafetida (hing)
• 2 medium green chilies, slit
• 1 medium onion, finely chopped
• 1 medium tomato, chopped
• 1 teaspoon ginger-garlic paste
• 1 teaspoon coriander powder
• 0.5 teaspoon red chili powder
• 0.5 teaspoon garam masala
• 2 tablespoons coriander leaves, chopped

Directions

Step 1

Rinse the toor dal under cold water until the water runs clear.

Step 2

In a medium saucepan, combine the rinsed dal, 4 cups of water, turmeric powder, and salt. Bring to a boil, then reduce the heat and let it simmer for 25-30 minutes, or until the dal is soft and mushy.

Step 3

In a separate pan, heat ghee over medium heat. Add cumin seeds and mustard seeds, allowing them to splutter.

Step 4

Add the asafetida and green chilies, sauté for a few seconds until aromatic.

Step 5

Stir in the chopped onion and cook until it becomes translucent.

Step 6

Add the ginger-garlic paste and cook for another minute until the raw smell dissipates.

Step 7

Mix in the chopped tomato, coriander powder, and red chili powder, cooking until the tomatoes are softened and oil starts to release from the masala.

Step 8

Add the chopped spinach and sauté for 2-3 minutes until it wilts.

Step 9

Pour the cooked dal into the spinach mixture, combining thoroughly. Adjust salt to taste.

Step 10

Cook for an additional 5 minutes, allowing the flavors to meld together.

Step 11

Stir in garam masala and mix well.

Step 12

Garnish with fresh coriander leaves and serve hot with rice or your choice of bread.

Nutrition Facts

Serving size	(1586.1g)

Amount per serving	% Daily Value*
Calories	1095.5

Total Fat 33.9g	0%
Saturated Fat 18.9g	0%
Polyunsaturated Fat 0g
Cholesterol 80mg	0%
Sodium 2543.0mg	0%
Total Carbohydrate 154.6g	0%
Dietary Fiber 39.5g	0%
Total Sugars 14.4g
Protein 52.2g	0%

Vitamin D 0IU	0%
Calcium 396.4mg	0%
Iron 17.7mg	0%
Potassium 4161.3mg	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: 26.9%

Protein: 18.4%

Carbs: 54.6%