Sugar-Free Spinach Dhal

Savor the goodness of a wholesome, sugar-free spinach dhal that’s as nutritious as it is flavorful! This vibrant dish combines the earthiness of red lentils with the fresh, verdant flavor of spinach, all enhanced by aromatic spices like cumin, turmeric, and garam masala. With a base of sautéed onions, garlic, and tomatoes, its hearty texture and warming spices make it the perfect plant-based comfort food. Ready in just 40 minutes, this simple yet satisfying recipe is naturally vegan, gluten-free, and packed with protein and fiber. Serve it alongside fluffy rice, quinoa, or warm flatbreads for a healthy, balanced meal the whole family will love.

Nutriscore Rating: 71/100

Prep Time:10 mins

Cook Time:30 mins

Total Time:40 mins

Servings: 4

Ingredients

• 1 cup Red lentils (masoor dal)
• 4 cups Water
• 2 cups Spinach leaves (fresh, chopped)
• 1 medium Onion (finely chopped)
• 1 large Tomato (finely chopped)
• 3 Garlic cloves (minced)
• 1 teaspoon Ginger (grated)
• 1 teaspoon Turmeric powder
• 1 teaspoon Cumin seeds
• 1 teaspoon Ground coriander
• 0.5 teaspoon Garam masala
• 0.25 teaspoon Red chili powder (optional)
• 1 teaspoon Salt
• 2 tablespoons Coconut oil (or any neutral cooking oil)
• 2 tablespoons Fresh cilantro (chopped, for garnish)
• 1 tablespoon Lemon juice (freshly squeezed)

Directions

Step 1

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

Step 2

In a medium pot, bring 4 cups of water to a boil. Add the rinsed lentils, a pinch of turmeric powder, and 1/2 teaspoon of salt. Reduce the heat to medium-low and simmer for 15–20 minutes, stirring occasionally, until the lentils are soft and cooked through.

Step 3

While the lentils are cooking, heat 2 tablespoons of coconut oil in a large skillet or pan over medium heat.

Step 4

Add the cumin seeds to the oil and let them sizzle for 30 seconds, releasing their aroma.

Step 5

Stir in the chopped onions and sauté for 3–4 minutes, or until they turn golden brown.

Step 6

Add the minced garlic, grated ginger, and chopped tomato. Cook for another 3–4 minutes until the tomatoes break down and form a thick mixture.

Step 7

Mix in the turmeric powder, ground coriander, garam masala, and red chili powder (if using). Stir everything together and let the spices toast for 1 minute, enhancing their flavor.

Step 8

Add the chopped spinach to the skillet. Cook for 2–3 minutes until the spinach wilts and mixes well with the spice mixture.

Step 9

Combine the cooked lentils (along with their cooking water) into the skillet with the spinach mixture. Stir well and let the dhal simmer for 5–7 minutes, allowing the flavors to meld together.

Step 10

Adjust the consistency of the dhal by adding more water if needed. Season with 1/2 teaspoon of salt or to taste.

Step 11

Remove the dhal from heat and stir in the freshly squeezed lemon juice.

Step 12

Garnish the dhal with chopped cilantro before serving and enjoy it warm with rice, quinoa, or flatbreads.

Nutrition Facts

Serving size	(1643.1g)

Amount per serving	% Daily Value*
Calories	623.2

Total Fat 30.4g	0%
Saturated Fat 23.7g	0%
Polyunsaturated Fat 0g
Cholesterol 0mg	0%
Sodium 2514.6mg	0%
Total Carbohydrate 72.1g	0%
Dietary Fiber 25.6g	0%
Total Sugars 14.1g
Protein 26.5g	0%

Vitamin D 0IU	0%
Calcium 332.0mg	0%
Iron 15.5mg	0%
Potassium 2242.0mg	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: 41.0%

Protein: 15.9%

Carbs: 43.2%