High Protein Spinach Dhal
Packed with plant-based protein and vibrant flavors, this High Protein Spinach Dhal is the ultimate healthy comfort food for any meal. Made with tender red lentils, nutrient-rich spinach, creamy coconut milk, and a fragrant blend of spices like turmeric, cumin, and garam masala, this easy-to-make vegan dish comes together in just 45 minutes. It's warming, wholesome, and perfect for anyone seeking a protein-packed, dairy-free, and gluten-free meal. The fresh hit of lemon juice brightens the flavors, while a garnish of cilantro adds an aromatic touch. Serve it with fluffy rice, quinoa, or warm flatbread to create a balanced and satisfying dish that’s great for meal prep or weeknight dinners.
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Recipe Information
Ingredients
- 1 cup Red lentils
- 2 cups Spinach
- 3 cups Water
- 1 cup Coconut milk
- 1 medium Onion
- 3 cloves Garlic
- 1 tablespoon Ginger
- 1 teaspoon Cumin seeds
- 1 teaspoon Turmeric powder
- 1 teaspoon Ground coriander
- 1 teaspoon Garam masala
- 0.5 teaspoon Chili powder
- 1 teaspoon Salt
- 2 tablespoons Fresh cilantro
- 1 tablespoon Vegetable oil
- 1 tablespoon Lemon juice
Instructions
Rinse the red lentils thoroughly under running water until the water runs clear. Set aside.
Finely chop the onion, garlic, and ginger. Wash the spinach and chop it roughly if using fresh leaves.
Heat the vegetable oil in a large pot over medium heat. Add cumin seeds and let them sizzle for 30 seconds or until aromatic.
Add the chopped onion and sauté until golden brown, about 5 minutes.
Stir in the garlic and ginger, and cook for another 1-2 minutes.
Add turmeric, ground coriander, garam masala, and chili powder. Cook for 30 seconds, stirring constantly to avoid burning the spices.
Add the rinsed lentils, water, and coconut milk. Stir well and bring to a boil.
Lower the heat to a simmer, cover the pot, and let it cook for 20 minutes, stirring occasionally to prevent sticking.
Once the lentils are tender, stir in the chopped spinach, salt, and lemon juice. Cook for an additional 5 minutes until the spinach wilts.
Taste the dhal and adjust seasoning if needed. Garnish with fresh cilantro before serving.
Serve hot with rice, quinoa, or flatbread for a complete vegan, high-protein meal.
Nutrition Facts
Calories |
562 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 16.6 g | 21% | |
| Saturated Fat | 2.6 g | 13% | |
| Polyunsaturated Fat | 8.5 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 2522 mg | 110% | |
| Total Carbohydrate | 87.2 g | 32% | |
| Dietary Fiber | 21.6 g | 77% | |
| Total Sugars | 28.3 g | ||
| Protein | 22.9 g | 46% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 246 mg | 19% | |
| Iron | 13.0 mg | 72% | |
| Potassium | 1752 mg | 37% | |
*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.
