Chana Dal Yellow Lentils with Spinach
Bring wholesome comfort to your table with this nutritious and flavorful Chana Dal Yellow Lentils with Spinach recipe. Packed with protein-rich split yellow lentils and vibrant, earthy spinach, this dish is a perfect marriage of health and taste. Infused with aromatic spices like turmeric, cumin, and ground coriander, and enhanced with the zesty tang of fresh lemon juice, this hearty Indian-inspired dal is both warming and satisfying. The tender, slow-simmered lentils mingle with a spiced tomato-onion base, creating a rich, flavorful gravy that pairs beautifully with rice, roti, or naan. Ready in under an hour, this plant-based recipe is ideal for weeknight dinners or meal prep, offering a nourishing balance of protein, fiber, and greens in every bite.
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Recipe Information
Ingredients
- 1 cup chana dal (split yellow lentils)
- 4 cups water
- 4 cups spinach (fresh, chopped)
- 2 tablespoons oil (vegetable or ghee)
- 1 medium onion (finely chopped)
- 3 cloves garlic (minced)
- 1 teaspoon ginger (grated)
- 2 medium tomato (finely chopped)
- 1 teaspoon turmeric powder
- 1 teaspoon cumin seeds
- 1 teaspoon ground coriander
- 0.5 teaspoons red chili powder
- 1.5 teaspoons salt
- 1 tablespoon lemon juice
- 2 tablespoons fresh cilantro (chopped, for garnish)
Instructions
Rinse the chana dal thoroughly under cold water until the water runs clear. Soak the dal in water for 30 minutes, then drain.
In a medium pot, combine the soaked chana dal and 4 cups of water. Bring to a boil, skimming off any foam that rises to the surface. Reduce heat to low, cover, and simmer for 30-35 minutes or until the dal is tender but not mushy.
While the dal is cooking, heat the oil in a large skillet or pan over medium heat. Add the cumin seeds and let them sizzle for 30 seconds until aromatic.
Add the chopped onion to the pan and sauté until golden brown, about 5-7 minutes.
Stir in the garlic, ginger, turmeric powder, ground coriander, and chili powder. Cook for another 1-2 minutes until the spices are fragrant.
Add the chopped tomatoes to the pan and cook for 5-7 minutes, stirring occasionally, until they break down into a thick sauce.
Stir the cooked chana dal into the pan along with its cooking liquid. Add the salt and simmer for 5 minutes, allowing the flavors to meld together.
Add the chopped spinach to the dal and cook for 3-4 minutes until the spinach wilts and is fully incorporated.
Finish the dish by stirring in the lemon juice. Adjust seasoning with more salt if needed.
Garnish with fresh cilantro and serve hot with rice, roti, or naan.
Nutrition Facts
Calories |
296 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 9.2 g | 12% | |
| Saturated Fat | 1.0 g | 5% | |
| Polyunsaturated Fat | 0.0 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 831 mg | 36% | |
| Total Carbohydrate | 40.3 g | 15% | |
| Dietary Fiber | 12.1 g | 43% | |
| Total Sugars | 4.9 g | ||
| Protein | 13.6 g | 27% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 169 mg | 13% | |
| Iron | 5.8 mg | 32% | |
| Potassium | 1106 mg | 24% | |
*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.
