Heart-Healthy Spinach with Dhal
Discover the nourishing goodness of Heart-Healthy Spinach with Dhal, a vibrant dish bursting with flavor and packed with wholesome ingredients. This easy-to-make recipe combines protein-rich red lentils with antioxidant-loaded fresh spinach, simmered to perfection alongside aromatic spices like turmeric, cumin, and coriander. A medley of sautéed onions, garlic, and ginger adds depth, while a splash of lemon juice brightens the dish for an irresistible finish. Ready in under 45 minutes, this vegan and gluten-free meal is perfect for a quick lunch or dinner and pairs beautifully with fluffy brown rice or quinoa for a complete, fiber-filled plate. Embrace this nutritious delight today and support your heart health while savoring every bite!
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Recipe Information
Ingredients
- 1 cup red lentils (masoor dal)
- 4 cups fresh spinach leaves
- 3 cups water
- 1 medium onion, finely chopped
- 2 cloves garlic, minced
- 1 teaspoon ginger, minced
- 1 medium tomato, finely chopped
- 0.5 teaspoon turmeric powder
- 1 teaspoon ground cumin
- 1 teaspoon ground coriander
- 1 teaspoon mustard seeds
- 1 tablespoon olive oil
- 0.5 teaspoon salt
- 0.25 teaspoon black pepper, freshly ground
- 1 tablespoon lemon juice
Instructions
Rinse the red lentils thoroughly under running water until the water runs clear. Set them aside.
In a medium-sized pot, combine the rinsed lentils, 3 cups of water, and turmeric powder. Bring to a boil, then reduce the heat to low and let simmer for 20 minutes, or until the lentils are soft and mushy. Stir occasionally.
While the lentils are cooking, heat the olive oil in a large skillet or pan over medium heat.
Add the mustard seeds to the hot oil. Once they start to pop, add the chopped onion and sauté for 3-5 minutes until translucent.
Add the minced garlic and ginger to the skillet and sauté for another 1-2 minutes until fragrant.
Stir in the ground cumin, ground coriander, and chopped tomato. Cook for 4-5 minutes until the tomato softens and the spices are well incorporated.
Add the fresh spinach leaves to the skillet and cook for 3-4 minutes, stirring frequently, until the spinach wilts down completely.
Once the lentils are cooked, transfer them to the skillet with the spinach mixture. Stir well to combine and let simmer for another 5 minutes to blend the flavors.
Season with salt and black pepper to taste, and stir in the lemon juice just before serving.
Serve warm as a standalone dish or pair with brown rice or quinoa for a heartier meal.
Nutrition Facts
Calories |
493 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 17.5 g | 22% | |
| Saturated Fat | 2.6 g | 13% | |
| Polyunsaturated Fat | 1.3 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 1287 mg | 56% | |
| Total Carbohydrate | 66.1 g | 24% | |
| Dietary Fiber | 23.2 g | 83% | |
| Total Sugars | 12.6 g | ||
| Protein | 24.9 g | 50% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 260 mg | 20% | |
| Iron | 12.7 mg | 71% | |
| Potassium | 1812 mg | 39% | |
*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.
