Heart-Healthy Spinach Dhal
Savor the nourishing warmth of Heart-Healthy Spinach Dhal, a wholesome twist on a classic Indian dish that's perfect for busy weeknights. Packed with protein-rich red lentils and vibrant fresh spinach, this recipe is brimming with essential nutrients. The aromatic blend of turmeric, cumin, coriander, and ginger creates layers of bold, earthy flavor, while a splash of zesty lemon juice adds brightness to every bite. Prepared with minimal oil and boosted by low-sodium vegetable broth, this guilt-free, vegan dish is a heart-friendly option that doesn't compromise on taste. Ready in just 45 minutes, this one-pot wonder pairs beautifully with brown rice or whole-grain flatbread, making it a comforting and balanced meal the whole family will love. Perfect for healthy eating enthusiasts and fans of plant-based recipes alike!
Log this recipe in SnapCalorie
Recipe Information
Ingredients
- 1 cup Red lentils
- 4 cups Water
- 3 cups Fresh spinach
- 1 tablespoon Olive oil
- 1 medium, finely chopped Yellow onion
- 3 minced Garlic cloves
- 1 teaspoon, grated Fresh ginger
- 1 teaspoon Turmeric powder
- 1 teaspoon Ground cumin
- 1 teaspoon Ground coriander
- 0.5 teaspoon Crushed red pepper flakes
- 1 cup Low-sodium vegetable broth
- 2 tablespoons Lemon juice
- 0.25 teaspoon Salt
- 0.25 teaspoon Black pepper
- 0.25 cup, chopped (optional) Fresh cilantro
Instructions
Rinse the red lentils under running water until the water runs clear. Set them aside.
In a medium saucepan, bring the water to a boil. Add the red lentils and reduce the heat to medium. Simmer for 15-20 minutes until the lentils are soft and start to break down. Skim off any foam that forms on top.
While the lentils are cooking, heat the olive oil in a large skillet or saucepan over medium heat.
Add the chopped onion to the skillet and sauté for 3-4 minutes until translucent.
Stir in the minced garlic and grated ginger. Cook for another 1-2 minutes until fragrant.
Add the turmeric, cumin, coriander, and crushed red pepper flakes to the onion mixture. Stir for 30 seconds to toast the spices.
Pour the low-sodium vegetable broth into the skillet and bring to a gentle simmer.
Once the lentils are cooked, transfer them to the skillet with the spice mixture. Stir well to combine.
Add the fresh spinach to the dhal, one handful at a time, stirring until wilted.
Simmer the dhal for an additional 5-7 minutes to allow the flavors to meld together.
Stir in the lemon juice, salt, and black pepper. Adjust seasoning as needed.
Serve the spinach dhal hot, garnished with fresh cilantro if desired. Pair with brown rice or whole-grain flatbread for a complete meal.
Nutrition Facts
Calories |
476 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 16.0 g | 21% | |
| Saturated Fat | 2.6 g | 13% | |
| Polyunsaturated Fat | 1.3 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 845 mg | 37% | |
| Total Carbohydrate | 64.8 g | 24% | |
| Dietary Fiber | 21.6 g | 77% | |
| Total Sugars | 10.1 g | ||
| Protein | 22.2 g | 44% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 275 mg | 21% | |
| Iron | 13.4 mg | 74% | |
| Potassium | 1310 mg | 28% | |
*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.
