Spinach Dhal

Warm, nourishing, and packed with flavor, Spinach Dhal is a hearty Indian-inspired dish that’s perfect for weeknight dinners or meal prep. This wholesome recipe combines tender red lentils simmered to a creamy consistency with the earthy goodness of fresh spinach. Aromatic spices like cumin, mustard seeds, and garam masala, along with a hint of garlic, ginger, and red chili, infuse every bite with vibrant flavors. Finished with a squeeze of fresh lemon juice and a sprinkle of cilantro, this protein-rich, one-pot vegetarian dish is as satisfying as it is nutritious. Serve it with steamed rice or warm naan for a comforting meal that's naturally gluten-free and full of plant-based goodness.

Nutriscore Rating: 72/100

Prep Time:10 mins

Cook Time:30 mins

Total Time:40 mins

Servings: 4

Ingredients

• 1 cup red lentils
• 3 cups water
• 2 cups fresh spinach, chopped
• 1 medium onion, finely chopped
• 1 medium tomato, diced
• 3 large garlic cloves, minced
• 1 tablespoon ginger, minced
• 0.5 teaspoon turmeric powder
• 1 teaspoon cumin seeds
• 0.5 teaspoon mustard seeds
• 0.5 teaspoon garam masala
• 0.5 teaspoon red chili powder
• 1 teaspoon salt
• 2 tablespoons vegetable oil
• 2 tablespoons fresh cilantro, chopped
• 1 tablespoon lemon juice

Directions

Step 1

Rinse the red lentils under cold water until the water runs clear, then set aside.

Step 2

In a large saucepan, bring 3 cups of water to a boil and add the lentils. Reduce the heat to medium-low and cover partially. Cook for about 15 minutes or until the lentils are tender and mushy.

Step 3

Heat the vegetable oil in a separate pan over medium heat. Add the cumin seeds and mustard seeds. Sauté until they start to crackle, about 30 seconds.

Step 4

Add the chopped onion to the pan and sauté until golden brown, about 5-7 minutes.

Step 5

Stir in the minced garlic and ginger, cooking for an additional 1-2 minutes until fragrant.

Step 6

Add the diced tomato, turmeric powder, red chili powder, and garam masala. Cook until the tomato softens, about 3-4 minutes.

Step 7

Stir in the chopped spinach and cook until wilted, about 2-3 minutes.

Step 8

Transfer the cooked lentils to the pan with the vegetables. Mix well and add salt. Simmer for another 5 minutes, allowing the flavors to meld together.

Step 9

Remove from heat and stir in the fresh lemon juice.

Step 10

Garnish with chopped cilantro and serve hot.

Nutrition Facts

Serving size	(1343.9g)

Amount per serving	% Daily Value*
Calories	601.7

Total Fat 29.5g	0%
Saturated Fat 4.2g	0%
Polyunsaturated Fat 16.8g
Cholesterol 0mg	0%
Sodium 2504.6mg	0%
Total Carbohydrate 68.7g	0%
Dietary Fiber 23.5g	0%
Total Sugars 12.5g
Protein 25.6g	0%

Vitamin D 0IU	0%
Calcium 310.7mg	0%
Iron 14.2mg	0%
Potassium 2044.0mg	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: 41.3%

Protein: 15.9%

Carbs: 42.8%