High Protein Spinach Dal
Treat your taste buds and nourish your body with this High Protein Spinach Dal, a wholesome and flavorful dish that seamlessly combines protein-packed yellow lentils (toor dal) with nutrient-rich spinach. Perfect for meal prepping or a healthy weeknight dinner, this recipe is brimming with aromatic spices like cumin, mustard seeds, and garam masala, which infuse irresistible warmth and depth into every bite. A vibrant medley of fresh tomatoes, garlic, ginger, and optional green chili adds a subtle tang and spice, balanced beautifully with the rich creaminess of coconut oil. Ready in just 40 minutes, this satisfying, plant-based dish is ideal for pairing with steamed rice, quinoa, or flatbread, making it a versatile addition to your high-protein repertoire. Packed with fiber, vitamins, and antioxidants, this spinach dal is as nutritious as it is delicious—perfect for those seeking a healthy, gluten-free, and comforting recipe that doesn't compromise on flavor.
Log this recipe in SnapCalorie
Recipe Information
Ingredients
- 1 cup Turmeric yellow lentils (Toor dal)
- 2 cups Spinach leaves, chopped
- 4 cups Water
- 0.5 teaspoon Turmeric powder
- 1 teaspoon Salt
- 1 tablespoon Coconut oil
- 1 teaspoon Cumin seeds
- 0.5 teaspoon Mustard seeds
- 3 cloves Garlic, minced
- 1 teaspoon Ginger, minced
- 1 unit Green chili, finely chopped (optional)
- 2 medium Tomatoes, diced
- 1 teaspoon Ground coriander
- 0.5 teaspoon Red chili powder
- 0.5 teaspoon Garam masala
- 2 tablespoons Fresh cilantro, chopped (for garnish)
Instructions
Rinse the yellow lentils (toor dal) thoroughly under running water until the water runs clear. Soak them for 10 minutes if time permits.
In a medium-sized pot or pressure cooker, combine the lentils, 3 cups of water, turmeric powder, and a pinch of salt. Cook until the lentils are soft and mushy. If using a pot, this will take around 20-25 minutes. For a pressure cooker, cook on medium heat for 4-5 whistles.
While the lentils are cooking, heat 1 tablespoon of coconut oil in a large pan over medium heat.
Add cumin seeds and mustard seeds to the hot oil. Let them sizzle and pop for about 30 seconds.
Add the minced garlic, ginger, and chopped green chili (if using). Sauté for 1-2 minutes until the garlic is golden and fragrant.
Stir in the diced tomatoes, ground coriander, red chili powder, and garam masala. Cook for 5-7 minutes until the tomatoes break down and form a thick paste.
Add the chopped spinach leaves to the pan and cook for 2-3 minutes until wilted.
Once the lentils are done, add them to the pan with the spinach-tomato mixture. Pour in the remaining 1 cup of water (adjust based on desired consistency) and mix well.
Season with salt to taste and simmer for another 5 minutes, allowing the flavors to blend.
Turn off the heat and garnish with freshly chopped cilantro.
Serve hot with steamed rice, quinoa, or flatbread for a wholesome, high-protein meal.
Nutrition Facts
Calories |
943 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 19.9 g | 26% | |
| Saturated Fat | 12.4 g | 62% | |
| Polyunsaturated Fat | 0.2 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 2539 mg | 110% | |
| Total Carbohydrate | 150.2 g | 55% | |
| Dietary Fiber | 38.8 g | 139% | |
| Total Sugars | 12.7 g | ||
| Protein | 52.3 g | 105% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 445 mg | 34% | |
| Iron | 16.4 mg | 91% | |
| Potassium | 4285 mg | 91% | |
*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.
