High Protein Spinach Daal
Elevate your weeknight dinners with this flavorful and nourishing High Protein Spinach Daal! Packed with tender split red lentils, fresh spinach, and aromatic spices like cumin, coriander, and turmeric, this dish is a powerhouse of plant-based protein and essential nutrients. With a touch of fresh ginger and a squeeze of zesty lemon juice, every bite bursts with cozy, tangy goodness. Perfect for meal prep or a quick family dinner, this versatile daal pairs beautifully with steamed rice, quinoa, or gluten-free flatbread. Ready in just 40 minutes and naturally gluten-free, it’s a comforting, wholesome choice that doesn’t skimp on flavor.
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Recipe Information
Ingredients
- 1 cup split red lentils (masoor dal)
- 2 cups fresh spinach, chopped
- 1 medium onion, finely chopped
- 1 medium tomato, finely chopped
- 3 cloves garlic cloves, minced
- 1 teaspoon fresh ginger, grated
- 0.5 teaspoon turmeric powder
- 1 teaspoon ground cumin
- 1 teaspoon ground coriander
- 0.25 teaspoon red chili powder (optional)
- 0.5 teaspoon mustard seeds
- 0.5 teaspoon cumin seeds
- 1 tablespoon coconut oil (or any neutral cooking oil)
- 3 cups water
- 1 teaspoon salt
- 1 tablespoon lemon juice
- 2 tablespoons fresh cilantro, chopped (optional, for garnish)
Instructions
Rinse the lentils in cold water until the water runs clear. Drain and set aside.
Heat the coconut oil in a large pot over medium heat. Add the mustard seeds and cumin seeds. Let them sizzle and pop for about 30 seconds.
Add the chopped onion and sauté until golden brown, about 5 minutes.
Stir in the minced garlic, grated ginger, turmeric powder, ground cumin, ground coriander, and red chili powder (if using). Sauté for another 1 minute, until fragrant.
Add the chopped tomato and cook until it softens, about 3-4 minutes.
Add the rinsed lentils and water to the pot. Stir well and bring the mixture to a boil.
Once boiling, reduce the heat to low and simmer uncovered for 15-20 minutes, stirring occasionally, until the lentils are soft and the mixture thickens.
Add the chopped spinach, salt, and lemon juice. Simmer for another 5 minutes until the spinach wilts and is fully incorporated.
Taste and adjust seasoning as needed.
Turn off the heat and garnish with fresh cilantro, if desired.
Serve warm with rice, quinoa, or gluten-free flatbread for a wholesome and protein-rich meal.
Nutrition Facts
Calories |
981 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 18.6 g | 24% | |
| Saturated Fat | 12.3 g | 62% | |
| Polyunsaturated Fat | 0.0 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 2511 mg | 109% | |
| Total Carbohydrate | 154.6 g | 56% | |
| Dietary Fiber | 30.0 g | 107% | |
| Total Sugars | 13.0 g | ||
| Protein | 59.8 g | 120% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 387 mg | 30% | |
| Iron | 23.0 mg | 128% | |
| Potassium | 2683 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.
