Heart-Healthy Spinach Dal
Elevate your mealtime with the vibrant and nutritious Heart-Healthy Spinach Dal, a delicious twist on traditional lentil curry that's packed with flavor and wellness benefits. Featuring tender yellow split lentils simmered with fresh spinach and a medley of spices like turmeric, cumin, and coriander, this recipe is rich in plant-based protein and essential nutrients. The aromatic tempered spices, combined with garlic, ginger, and juicy tomatoes, create a comforting dish that's bursting with bold flavors. Finished with a zesty touch of lemon juice and garnished with fresh cilantro, this dal pairs beautifully with warm brown rice or whole-grain flatbread, making it an ideal choice for a heart-healthy, gluten-free, and vegan-friendly meal. With just 10 minutes of prep time, this wholesome dish comes together effortlessly and is perfect for busy weeknights or nourishing gatherings.
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Recipe Information
Ingredients
- 1 cup Yellow split lentils (moong dal or toor dal)
- 3 cups Fresh spinach, chopped
- 3 cups Water
- 0.5 teaspoons Turmeric powder
- 1 teaspoons Salt
- 1 tablespoon Olive oil or avocado oil
- 1 teaspoon Cumin seeds
- 3 cloves Garlic, minced
- 1 teaspoon Ginger, minced
- 1 whole Green chili, finely chopped (optional)
- 1 medium Tomato, chopped
- 1 teaspoon Ground coriander
- 0.5 teaspoons Ground cumin
- 0.25 teaspoons Red chili powder (optional)
- 2 tablespoons Fresh cilantro, chopped (for garnish)
- 1 tablespoon Lemon juice
Instructions
Rinse the lentils thoroughly under cold water until the water runs clear. This helps remove excess starch.
In a medium-sized pot, add the lentils, 3 cups of water, and turmeric powder. Bring to a boil, then reduce heat to a simmer. Cook uncovered for about 15-20 minutes, or until the lentils are soft and mushy. Stir occasionally and skim off any foam that forms on top.
While the lentils are cooking, wash and chop the fresh spinach, and set it aside.
In a separate pan, heat the olive oil over medium heat. Add the cumin seeds and toast them for about 30 seconds until fragrant.
Add the minced garlic, ginger, and green chili (if using) to the pan. Sauté for 1-2 minutes until the garlic is golden brown.
Stir in the chopped tomato, ground coriander, ground cumin, and red chili powder (if using). Cook for 3-4 minutes, stirring occasionally, until the tomatoes soften and the spices are well incorporated.
Add the cooked lentils to the pan and stir well. Mix in the chopped spinach and let it cook for 3-4 minutes until the spinach wilts.
Season with salt and stir. If the consistency is too thick, add a splash of water to achieve your desired texture.
Remove from heat and stir in the lemon juice for a hint of freshness.
Garnish with fresh cilantro before serving. Enjoy the Heart-Healthy Spinach Dal with brown rice or whole-grain flatbread for a wholesome meal.
Nutrition Facts
Calories |
940 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 18.4 g | 24% | |
| Saturated Fat | 2.5 g | 12% | |
| Polyunsaturated Fat | 0.0 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 2574 mg | 112% | |
| Total Carbohydrate | 147.7 g | 54% | |
| Dietary Fiber | 38.2 g | 136% | |
| Total Sugars | 9.4 g | ||
| Protein | 58.6 g | 117% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 425 mg | 33% | |
| Iron | 22.8 mg | 127% | |
| Potassium | 3450 mg | 73% | |
*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.
