Heart-Healthy Spinach Daal
Warm, nourishing, and packed with vibrant flavors, Heart-Healthy Spinach Daal is the ultimate comfort dish that’s as good for your heart as it is for your taste buds. This wholesome recipe combines protein-rich red lentils and antioxidant-loaded fresh spinach, simmered with aromatic spices like turmeric, cumin, and coriander for a fragrant, nutrient-dense meal. A dash of lemon juice adds a zesty brightness, while fresh cilantro lends a refreshing finish. With minimal prep time and a quick 30-minute cook, this healthy daal is perfect for busy weeknights or meal prep. Serve it alongside brown rice, quinoa, or whole-grain flatbread to create a well-rounded, fiber-filled meal that supports overall heart health. Perfect for vegans, vegetarians, or anyone craving a flavorful yet simple dish, this recipe is sure to become a staple in your kitchen.
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Recipe Information
Ingredients
- 1 cup Red lentils (masoor dal)
- 3 cups Spinach, fresh (chopped)
- 1 medium Yellow onion (finely chopped)
- 1 large Tomato (diced)
- 3 cloves Garlic (minced)
- 1 teaspoon Ginger (grated)
- 0.5 teaspoon Turmeric powder
- 1 teaspoon Cumin seeds
- 1 teaspoon Ground coriander
- 0.5 teaspoon Ground cumin
- 0.25 teaspoon Red chili powder (optional, adjust to taste)
- 1 tablespoon Olive oil (or avocado oil)
- 3 cups Water
- 1 tablespoon Lemon juice
- 0.5 teaspoon Salt (low-sodium, adjust to taste)
- 2 tablespoons Fresh cilantro (chopped, for garnish)
Instructions
Rinse the red lentils thoroughly under running water until the water runs clear. Set aside.
Heat a large saucepan over medium heat. Add the olive oil, followed by cumin seeds. Let the seeds sizzle for about 30 seconds until aromatic.
Add the chopped onion and sauté for 2-3 minutes, or until they turn translucent.
Stir in the garlic and ginger, and cook for 1 minute until fragrant.
Add the diced tomato, turmeric, ground coriander, ground cumin, and red chili powder (if using). Cook for 3-4 minutes, stirring often, until the tomatoes break down and the mixture turns into a thick paste.
Add the washed lentils and water to the saucepan. Stir well, increase the heat, and bring the mixture to a boil.
Reduce the heat to low, cover the saucepan with a lid, and let it simmer for 15 minutes. Stir occasionally to prevent the lentils from sticking to the bottom.
Add the chopped spinach to the simmering daal. Stir and cook for another 5-7 minutes until the spinach is wilted and fully incorporated.
Season the daal with low-sodium salt and stir in the lemon juice for a fresh, tangy flavor.
Remove from heat and let the daal sit for 5 minutes. Garnish with fresh chopped cilantro before serving.
Serve hot with brown rice, quinoa, or whole-grain flatbread for a complete heart-healthy meal.
Nutrition Facts
Calories |
528 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 17.0 g | 22% | |
| Saturated Fat | 2.4 g | 12% | |
| Polyunsaturated Fat | 0.0 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 682 mg | 30% | |
| Total Carbohydrate | 75.3 g | 27% | |
| Dietary Fiber | 26.9 g | 96% | |
| Total Sugars | 16.1 g | ||
| Protein | 28.7 g | 57% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 379 mg | 29% | |
| Iron | 16.6 mg | 92% | |
| Potassium | 2674 mg | 57% | |
*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.
